LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout

Mechanical

7 step warm up - foot/ankle

Rub and Scrub Ankle 1 x 20s

Set	time
1	20s

Big Toe Corkscrew SL Anterior Reach 2 x 5

Set	reps	load	Tempo
1	5	light	controlled
2	5	moderate	controlled

Crouching Tiger 2 x 5

Set	reps	load	Tempo
1	5	light	controlled
2	5	heavy	controlled

Set	reps	load	Tempo
1	5	light	controlled
2	5	light	controlled

Big Toe Corkscrew SL Rotational Reach 2 x 5

Set	reps	load	Tempo
1	5	light	controlled
2	5	light	controlled

Big Toe Corkscrew Rotational Wall Ward Quick Release 2 x 5

Set	reps	load	Tempo
1	5	light	controlled
2	5	heavy	controlled

Eye Tracking Reverse Lunge 2 x 4

Set	reps	load	Tempo
1	4	light	controlled
2	4	light	controlled

NYH 7 Step Warm Up Sample

Workout

Mechanical

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

For Sportsman and anyone who wants to work on their foot placement, ankle strength and stability.

Warm-Up Blocks

7 step warm up - foot/ankle
Horizontal Loading

Rub and Scrub Ankle

Set	Time
1	20s h:m:s

ULT
Big Toe Corkscrew SL Anterior Reach

Set	Reps	Load	Tempo
1	5	Light	Controlled
2	5	Moderate	Controlled

ULT
Crouching Tiger

Set	Reps	Load	Tempo
1	5	Light	Controlled
2	5	Heavy	Controlled

Set	Reps	Load	Tempo
1	5	Light	Controlled
2	5	Light	Controlled

UMT
Big Toe Corkscrew SL Rotational Reach

Set	Reps	Load	Tempo
1	5	Light	Controlled
2	5	Light	Controlled

UMT
Big Toe Corkscrew Rotational Wall Ward Quick Release

Set	Reps	Load	Tempo
1	5	Light	Controlled
2	5	Heavy	Controlled

ULT
Eye Tracking Reverse Lunge

Set	Reps	Load	Tempo
1	4	Light	Controlled
2	4	Light	Controlled