LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Metabolic
Workout Blocks
AHHPS-L1 4Q Foot/Ankle Mobility
Horizontal
Seated Midfoot Spiral Stretch/Massage
Set reps Hold
1 10 5s
2 10 5s
Retinaculum Pump
Set reps Hold
1 10 5s
2 10 5s
Foot Pin and Stretch
Set reps Tempo
1 5 controlled
2 5 controlled
Crouching Tiger
Set reps Hold
1 10 5s
2 10 5s
Wall Rotational Foot Reaches
Set reps Tempo
1 10 controlled
2 10 controlled
Ankle Roll
Set reps load Tempo
1 5 light controlled
2 5 light controlled
Loaded T-Squat
Set reps load Tempo
1 5 light controlled
2 5 light controlled
KB Single Leg Squat Touchdown
Set reps load Tempo
1 5 light controlled
2 5 light controlled
Metabolic SISS Run
Horizontal
Run
Set reps distance_mi
1 4
Cool Down Blocks
AHHPSL2 Self-Massage Spine for Recovery
Horizontal
Self-Massage: Glutes
Set time
1 2.5 min each
Self-Massage: Low Back
Set time
1 2.5 min each
Self-Massage: T-Spine
Set reps
1 5 min
Self-Massage: Neck
Set reps
1 5 min

4Q Foot/Ankle Mobility and Run

Workout
Mechanical
Metabolic
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

This section will get the foot and ankle complex some mobility for the run that follows.

Workout Blocks

AHHPS-L1 4Q Foot/Ankle Mobility
Horizontal Loading

LAR ULT
Seated Midfoot Spiral Stretch/Massage
This stretch/massage mobilizes the plantarfascia dimensionally, allowing for better absorption of ground reaction forces.
Set Reps Hold
1 10 5s h:m:s
2 10 5s h:m:s
ULT
Retinaculum Pump
Set Reps Hold
1 10 5s h:m:s
2 10 5s h:m:s
ULT
Foot Pin and Stretch
Set Reps Tempo
1 5 Controlled
2 5 Controlled
ULT
Crouching Tiger
Set Reps Hold
1 10 5s h:m:s
2 10 5s h:m:s

Hold while on the Toes

UMT
Wall Rotational Foot Reaches
Set Reps Tempo
1 10 Controlled
2 10 Controlled
LMT
Ankle Roll
Set Reps Load Tempo
1 5 Light Controlled
2 5 Light Controlled
LMT
Loaded T-Squat
Set Reps Load Tempo
1 5 Light Controlled
2 5 Light Controlled
LLT
KB Single Leg Squat Touchdown
Set Reps Load Tempo
1 5 Light Controlled
2 5 Light Controlled

Emphasis on driving the knee over the toe while sitting through the hips (keep your heel down).

Metabolic SISS Run
Horizontal Loading

Maintain a slow pace. You should be able to carry a conversation. If you can't make it 4 miles, then the goal is to progress to 4 miles over the course of 2-3 months.

Run
Set Reps Distance
1 4 mi

Cool Down Blocks

AHHPSL2 Self-Massage Spine for Recovery
Horizontal Loading

This 20 minute self-massage routine for the spine is ideal as part of a recovery or self-care day.

LAR
Self-Massage: Glutes
"How-to" self-massage for the glutes/posterior hip.
Set Time
1 2.5 min each h:m:s

Focus on the most tender spots. Spend a total time of 2.5 minutes per side

LAR
Self-Massage: Low Back
"How-to" self-massage for the low back/lumbar region.
Set Time
1 2.5 min each h:m:s

Focus on the most tender spots. Spend a total time of 2.5 minutes per side

LAR
Self-Massage: T-Spine
"How-to" self-massage for the Thoracic Spine (mid-upper region of back).
Set Reps
1 5 min
LAR
Self-Massage: Neck
"How-To" self-massage for the Neck
Set Reps
1 5 min