LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
7-Step Warmup Block (Foot/Ankle & Hip Complex) ML
Horizontal
Walk
Set time Tempo Rest
1 3-5 minutes slow 1-2 minutes
2 3-5 minutes slow 1-2 minutes
Big Toe Corkscrew SL Anterior Reach
Set reps Tempo Rest
1 10 controlled 30 seconds
2 10 controlled
Loaded Hamstring Stretch (Unilateral)
Set reps Tempo Rest
1 8 controlled 30-60 seconds
2 8 controlled 30-60 seconds
Forefoot Mobility
Set reps Tempo Rest
1 4 controlled 10 seconds
2 4 controlled 10 seconds

KK – AHHPS Week 4 7-Step Warm-Up

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

Exercises designed to improve movement quality of the lower body (foot, ankle, hip complex) by increasing joint stability, flexibility, motor control and strength in different positions, while helping reduce neural threat and improve fundamental movement strength during everyday activities.

Warm-Up Blocks

7-Step Warmup Block (Foot/Ankle & Hip Complex) ML
Horizontal Loading

Strategies designed to improve movement and fundamental strength

ULT
Walk
Set Time Tempo Rest
1 3-5 minutes h:m:s Slow 1-2 minutes (h:m:s)
2 3-5 minutes h:m:s Slow 1-2 minutes (h:m:s)
ULT
Big Toe Corkscrew SL Anterior Reach
Set Reps Tempo Rest
1 10 Controlled 30 seconds (h:m:s)
2 10 Controlled (h:m:s)
LLT
Loaded Hamstring Stretch (Unilateral)
Set Reps Tempo Rest
1 8 Controlled 30-60 seconds (h:m:s)
2 8 Controlled 30-60 seconds (h:m:s)
UMT
Forefoot Mobility
Set Reps Tempo Rest
1 4 Controlled 10 seconds (h:m:s)
2 4 Controlled 10 seconds (h:m:s)