LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
7-Step Warm Up [Foot/Hip]
Horizontal
Rub and Scrub Plantar Fascia
Set time
1 20
Band Calf Activation
Set reps load Tempo
1 10 light slow
2 10 light slow
1/2 Kneeling Ankle Rocks
Set reps Tempo
1 10 controlled
Forefoot Mobility
Set time time
1 60
Prisoner Runner’s Medial Hinge
Set reps 0 Tempo
1 5 controlled
2 5 controlled
Ankle Band Walks
Set reps 0 Tempo
1 10 controlled
2 10 controlled
Band Resisted Quick Feet
Set reps Tempo
1 20 fast
2 20 fast

AN 7-Step Warm Up

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

This warm up is prep for mid-week runs.

Warm-Up Blocks

7-Step Warm Up [Foot/Hip]
Horizontal Loading

Pre-run

Rub and Scrub Plantar Fascia
Set Time
1 20 h:m:s
LLT
Band Calf Activation
Set Reps Load Tempo
1 10 Light Slow
2 10 Light Slow
LAR UMT
1/2 Kneeling Ankle Rocks
This dynamic stretch helps mobilize the big toe and ankle complex with a secondary benefit of hip mobility.
Set Reps Tempo
1 10 Controlled
UMT
Forefoot Mobility
Set Time Time
1 60 h:m:s h:m:s
UMT
Prisoner Runner’s Medial Hinge
Set Reps Tempo
1 5 Controlled
2 5 Controlled
LLT
Ankle Band Walks
Set Reps Tempo
1 10 Controlled
2 10 Controlled
LLT
Band Resisted Quick Feet
Develops positional stability and enhances quickness and coordination at the feet.
Set Reps Tempo
1 20 Fast
2 20 Fast