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

RG 7 Step Warm – Up Sample Session 10.12.2020 #7

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

This sample 7-Step Warm-Up is intended to be used to Activate the body for exercise.
1- Influencing 'Fluid Dynamics' (blood, water, lymph) to improve tissue and joint function, helping remove waste that has been stagnant in various areas.
2- Stimulating 'Small Motor Unit Recruitment' (SMUR) that are close to joints and act to help stabilize a joint during movement. i.e. having the joint be at the right place, at the right time.
3- 'Excitation' focus is on practice turning muscles "On" and 'Off" quickly.
4- 'Stimulation' drills for eyes, ears (vestibular), and tactile proprioception to improve sensory inputs.

Warm-Up Blocks

7-Step Warm Up: Hip
Horizontal Loading

After you have been sedentary, use these 7-Steps to get your hip region ready to boogy.

RG 7-Step Rub and Scrub Pelvis
Set Time
1 20 sec h:m:s
ULT
Prisoner Runner’s Hinge
Set Reps
1 5
LAR UMT
RG 1/2 Kneeling Lat. Hip Flexor Drive Active Stretch
Be sure to drive from the pelvis, not the back.
Set Reps Time Hold
1 10 5 S Each h:m:s h:m:s
LAR UMT
Pigeon
Stretch for the LPHC
Set Reps Time Hold
1 10 5 Sec Each h:m:s h:m:s
UMT
RG 7-Step Prisoner Runner’s Medial Hinge
Set Reps
1 5
LLT
RG 7-Step Mini Band Lateral Ward Quick Release
Set Reps
1 5 each
UMT
RG Fixed Eye Tracking Lateral Lunge
Set Reps
1 3