LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout

Mechanical

Warm-Up Blocks

7-Step Warm-Up [Region]

Horizontal

Rub and Scrub Pelvis 1 x 20s

Set	time
1	20s

Runner’s Hinge Ball Knee Drive 2 x 3

Set	reps	load	Tempo
1	3	light	slow
2	3	light	slow

Prone Quad Front-to-Back Sway T1 HpDC 1 x 10

Set	reps
1	10

Wide Shift Posterior Reach T2 HpDC 1 x 10

Set	reps
1	10

Runner’s Rotational Hinge Ball Knee Drive 1 x 10

Set	reps
1	10

Mini Band Rotational Ward Quick Release 1 x 10

Set	reps
1	10

Eye Tracking Reverse Lunge 1 x 10

Set	reps
1	10

[Initials]7 Step Warm up Sample

Workout

Mechanical

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

[Who][Benefits]

Warm-Up Blocks

7-Step Warm-Up [Region]
Horizontal Loading

Rub and Scrub Pelvis

Set	Time
1	20s h:m:s

LLT
Runner’s Hinge Ball Knee Drive

Set	Reps	Load	Tempo
1	3	Light	Slow
2	3	Light	Slow

ULT
Prone Quad Front-to-Back Sway T1 HpDC

T1= Threshold 1

Set	Reps
1	10

LAR UMT
Wide Shift Posterior Reach T2 HpDC

Set	Reps
1	10

LMT
Runner’s Rotational Hinge Ball Knee Drive

Set	Reps
1	10

LMT
Mini Band Rotational Ward Quick Release

Set	Reps
1	10

ULT
Eye Tracking Reverse Lunge

Set	Reps
1	10

Warm-Up Blocks

7-Step Warm-Up [Region] Horizontal Loading

Rub and Scrub Pelvis

LLT Runner’s Hinge Ball Knee Drive

ULT Prone Quad Front-to-Back Sway T1 HpDC

LAR UMT Wide Shift Posterior Reach T2 HpDC

LMT Runner’s Rotational Hinge Ball Knee Drive

LMT Mini Band Rotational Ward Quick Release

ULT Eye Tracking Reverse Lunge

7-Step Warm-Up [Region]
Horizontal Loading

LLT
Runner’s Hinge Ball Knee Drive

ULT
Prone Quad Front-to-Back Sway T1 HpDC

LAR UMT
Wide Shift Posterior Reach T2 HpDC

LMT
Runner’s Rotational Hinge Ball Knee Drive

LMT
Mini Band Rotational Ward Quick Release

ULT
Eye Tracking Reverse Lunge