LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
7 Step warm up. Hip
Horizontal
Rub and Scrub Pelvis
Set time
1 20s
Prisoner Runner’s Hinge
Set reps Tempo
1 3 controlled
2 3 controlled
MB Half Kneeling OH Deadlift
Set reps load Tempo
1 6 light controlled
2 6 light controlled
Half Kneeling Lateral Frog
Set reps Tempo
1 6 controlled
2 6 controlled
Runner’s Rotational Hinge Ball Knee Drive
Set reps load Tempo
1 4 light controlled
2 4 light controlled
Open Chain Hip Internal Rotation Quick Release
Set reps Tempo
1 6 controlled
2 6 controlled
Body Clapping – Groin/Stomach
Set time Tempo
1 30s controlled

RM. 7 Step Warm up. Sample Session

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

Warm-Up Blocks

7 Step warm up. Hip
Horizontal Loading

Rub and Scrub Pelvis
Set Time
1 20s h:m:s
ULT
Prisoner Runner’s Hinge
Set Reps Tempo
1 3 Controlled
2 3 Controlled
LLT
MB Half Kneeling OH Deadlift
Set Reps Load Tempo
1 6 Light Controlled
2 6 Light Controlled
UMT
Half Kneeling Lateral Frog
Set Reps Tempo
1 6 Controlled
2 6 Controlled
LMT
Runner’s Rotational Hinge Ball Knee Drive
Set Reps Load Tempo
1 4 Light Controlled
2 4 Light Controlled
ULT
Open Chain Hip Internal Rotation Quick Release
Set Reps Tempo
1 6 Controlled
2 6 Controlled
LLT LAR
Body Clapping – Groin/Stomach
Set Time Tempo
1 30s h:m:s Controlled