LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout

Mechanical

Warm-Up Blocks

7 step warm up Hips

Horizontal

Self Massage: Foam Roll Inner Thigh 1 x 10

Set	reps
1	10

Runner’s Hinge Ball Knee Drive 2 x 5

Set	reps	weight_kgs
1	5	3
2	5	3

Supine Slide Hip Decouple 2 x 10

Set	reps
1	10
2	10

Loaded Rotational Hip Flexor Stretch 2 x 10

Set	reps	weight_kgs
1	10	4
2	10	4

Type 2 Spinal Motion Forced Exhalation 2 x 10

Set	reps
1	10
2	10

ViPR PRO-Staggered Tilt to Knee Ward 2 x 10

Set	reps
1	10
2	10

Reverse Lunge with Multidirectional Eye Tracking 1 x 10

Set	reps
1	10

HL 7 step warm up

Workout

Mechanical

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Warm-Up Blocks

7 step warm up Hips
Horizontal Loading

Fluid dynamics
SMUR
Mobility
Mobility
SMUR
exitation
Stimulation

ULT
Self Massage: Foam Roll Inner Thigh

Set	Reps
1	10

LLT
Runner’s Hinge Ball Knee Drive

Set	Reps	Weight
1	5	3 kgs
2	5	3 kgs

LAR ULT
Supine Slide Hip Decouple

Set	Reps
1	10
2	10

LMT
Loaded Rotational Hip Flexor Stretch

Set	Reps	Weight
1	10	4 kgs
2	10	4 kgs

LMT
Type 2 Spinal Motion Forced Exhalation

Set	Reps
1	10
2	10

LMT
ViPR PRO-Staggered Tilt to Knee Ward

Set	Reps
1	10
2	10

LLT
Reverse Lunge with Multidirectional Eye Tracking

Set	Reps
1	10

Warm-Up Blocks

7 step warm up Hips Horizontal Loading

ULT Self Massage: Foam Roll Inner Thigh

LLT Runner’s Hinge Ball Knee Drive

LAR ULT Supine Slide Hip Decouple

LMT Loaded Rotational Hip Flexor Stretch

LMT Type 2 Spinal Motion Forced Exhalation

LMT ViPR PRO-Staggered Tilt to Knee Ward

LLT Reverse Lunge with Multidirectional Eye Tracking

7 step warm up Hips
Horizontal Loading

ULT
Self Massage: Foam Roll Inner Thigh

LLT
Runner’s Hinge Ball Knee Drive

LAR ULT
Supine Slide Hip Decouple

LMT
Loaded Rotational Hip Flexor Stretch

LMT
Type 2 Spinal Motion Forced Exhalation

LMT
ViPR PRO-Staggered Tilt to Knee Ward

LLT
Reverse Lunge with Multidirectional Eye Tracking