LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout

Mechanical

7 Step Warm Up: Hip/T-Spine

Rub and Scrub Pelvis 1 x 30s

Set	time
1	30s

Prisoner Runner’s Hinge 2 x 5

Set	reps	Tempo
1	5	controlled
2	5	controlled

Half Kneel Loaded Shoulder Flexion 2 x 8

Set	reps	Tempo
1	8	controlled
2	8	controlled

Pigeon Thread the Needle 2 x 8

Set	reps	Tempo
1	8	controlled
2	8	controlled

Runner’s Hinge Ball Knee Drive 2 x 4

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

Open Chain Hip Internal Rotation Quick Release 2 x 5 Ea

Set	reps
1	5 Ea
2	5 Ea

Eye Tracking 1 x 10

Set	reps
1	10

SF 7 Step Warm Up – Bike

Workout

Mechanical

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Warm-Up Blocks

7 Step Warm Up: Hip/T-Spine
Horizontal Loading

Rub and Scrub Pelvis

Set	Time
1	30s h:m:s

ULT
Prisoner Runner’s Hinge

Set	Reps	Tempo
1	5	Controlled
2	5	Controlled

LLT LAR
Half Kneel Loaded Shoulder Flexion

Set	Reps	Tempo
1	8	Controlled
2	8	Controlled

Use Light MB - Thoracic Extension

UMT
Pigeon Thread the Needle

Set	Reps	Tempo
1	8	Controlled
2	8	Controlled

LLT
Runner’s Hinge Ball Knee Drive

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

ULT
Open Chain Hip Internal Rotation Quick Release

Set	Reps
1	5 Ea
2	5 Ea

ULT
Eye Tracking

Set	Reps
1	10