LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout

Mechanical

7-Step Warm-up Lower Body

Woodway Treadmill Run 1 x 5 m

Set	time
1	5 m

Runner’s Hinge Ball Knee Drive 2 x 5

Set	reps	load	Tempo	Rest
1	5	light	controlled	30 s
2	5	light	controlled	30 s

RJ Standing Knee Lift Forward Lunge with OH Reach 2 x 8

Set	reps	distance_yd	Tempo
1	8	10	controlled
2	8	10	controlled

RJ Half Kneel to Lateral Lunge 2 x 5

Set	reps
1	5
2	5

Runner’s Rotational Hinge Ball Knee Drive 2 x 5

Set	reps	load	Tempo	Rest
1	5	light	controlled	30 s
2	5	light	controlled	30 s

Monster Band T-Squat Quick Release 2 x 5

Set	reps	load	Tempo	Rest
1	5	light	controlled	30 s
2	5	light	controlled	30 s

Reverse Lunge with Multidirectional Eye Tracking 2 x 5

Set	reps	load	Tempo	Rest
1	5	light	controlled	30 s
2	5	light	controlled	30 s

RJ 7-Step Warm-up Sample

Workout

Mechanical

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Full body session warmup

Warm-Up Blocks

7-Step Warm-up Lower Body
Horizontal Loading

Great dynamic warm-up for the strength workout

ULT
Woodway Treadmill Run

Set	Time
1	5 m h:m:s

LLT
Runner’s Hinge Ball Knee Drive

Set	Reps	Load	Tempo	Rest
1	5	Light	Controlled	30 s (h:m:s)
2	5	Light	Controlled	30 s (h:m:s)

ULT
RJ Standing Knee Lift Forward Lunge with OH Reach

Set	Reps	Distance	Tempo
1	8	10 yd	Controlled
2	8	10 yd	Controlled

UMT
RJ Half Kneel to Lateral Lunge

Set	Reps
1	5
2	5

LMT
Runner’s Rotational Hinge Ball Knee Drive

Set	Reps	Load	Tempo	Rest
1	5	Light	Controlled	30 s (h:m:s)
2	5	Light	Controlled	30 s (h:m:s)

LMT
Monster Band T-Squat Quick Release

Set	Reps	Load	Tempo	Rest
1	5	Light	Controlled	30 s (h:m:s)
2	5	Light	Controlled	30 s (h:m:s)

LLT
Reverse Lunge with Multidirectional Eye Tracking

Set	Reps	Load	Tempo	Rest
1	5	Light	Controlled	30 s (h:m:s)
2	5	Light	Controlled	30 s (h:m:s)