LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout

Metabolic

7-Step Warm Up – David Nicholson

Foam Roll Inner Thigh 1 x 10

Set	reps
1	10

Self-Massage: Foam Roll Lat 1 x 10

Set	reps
1	10

Big Toe Corkscrew SL Anterior Reach 1 x 10

Set	reps
1	10

Jack Knife Stretch 1 x 10

Set	reps
1	10

Underswitch to Crab Reach 1 x 10

Set	reps
1	10

90/90 Stretch with Active Internal Rotation 1 x 10

Set	reps
1	10

Overhead Rear Lunge 1 x 10

Set	reps
1	10

SL Hip Hinge Ward 1 x 10

Set	reps
1	10

Plyo Split Jumps 1 x 10

Set	reps
1	10

Metabolic Conditioning

Bike Ride 1 x 60

Set	time
1	60

Warm Up + Ride

Workout

Metabolic

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Warm-Up Blocks

7-Step Warm Up – David Nicholson
Horizontal Loading

GPR
Foam Roll Inner Thigh

Set	Reps
1	10

ULT
Self-Massage: Foam Roll Lat

Set	Reps
1	10

ULT
Big Toe Corkscrew SL Anterior Reach

Set	Reps
1	10

UMT
Jack Knife Stretch

Set	Reps
1	10

UMT
Underswitch to Crab Reach

Set	Reps
1	10

UMT
90/90 Stretch with Active Internal Rotation

Set	Reps
1	10

LLT
Overhead Rear Lunge

Set	Reps
1	10

ULT
SL Hip Hinge Ward

Set	Reps
1	10

ULT
Plyo Split Jumps

Set	Reps
1	10

Only do split jumps on strength days, not before running/riding.

Workout Blocks

Metabolic Conditioning
Horizontal Loading

LLT
Bike Ride

Set	Time
1	60 h:m:s