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

TJS 4Q acceleration

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

Warm-Up Blocks

Warmup: 7-Step Prep Foot / Ankle ULT/UMT
Horizontal Loading

Rub and Scrub Plantar Fascia
Set Time
1 2 mins each side h:m:s

FLUID DYNAMIC - Intended to be used to move fluid (blood, lymph, water) in order to set the right internal body conditions to optimize tissue behaviors. Use these strategies as part of an effective warm-up, or as part of a structured recovery day.

ULT
Big Toe Corkscrew SL Anterior Reach
Set Reps
1 10

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions

UMT
Forefoot Mobility
Set Reps
1 4

MOBILITY - Used to foster and maintain space in the body’s segments

ULT
Calf Raise
Set Reps
1 10

MOBILITY - Used to foster and maintain space in the body’s segments

UMT
Big Toe Corkscrew SL Rotational Reach
Set Reps
1 10

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions

UMT
Big Toe Corkscrew Rotational Wall Ward Quick Release
Set Reps
1 6

EXCITATION - Intended to both up and down regulate motor units quickly to activate the system for proper joint and body motions

UMT
Eye Tracking Lateral Lunge
Set Reps
1 6

STIMULATION - Intended to stimulate sensory-motor responses

Workout Blocks

4Q Acceleration 1
Horizontal Loading

Set Reps Tempo Rest
1 8 Controlled 1 min (h:m:s)
2 8 Controlled 1 min (h:m:s)
UMT
Rotational Jump Squat
An explosive leg exercise that emphasizes jumping through the transverse plane
Set Reps Tempo Rest
1 8 Controlled 1 min (h:m:s)
2 8 Controlled 1 min (h:m:s)
LMT
Rotational Slam
Set Reps Load Tempo Rest
1 8 Light Controlled 1 min (h:m:s)
2 8 Light Controlled 1 min (h:m:s)
LLT
Low to High Skip
Set Reps Load Tempo Rest
1 8 Light Controlled 1 min (h:m:s)
2 8 Light Controlled 1 min (h:m:s)

Cool Down Blocks

Weight Loss Work-out 1 Cool-Down
Horizontal Loading

cooldown
Horizontal Loading

GAR ULT
Restore Childs Pose Lat Reach
Restful pose and stretch for the quads, hips, lats and torso
Set Reps
1 10
LAR
Self-Massage: Foot
"How-to" self-massage for the feet
Set Reps
1 10
GPR ULT
90-90 Supine Pose
Restful pose and an easier position to learn how to diaphragmatically breathe.
Set Reps
1 10