LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout

Mechanical

Warm-Up Blocks

7 Step Warm Up Hips

Horizontal

Rub and Scrub Ankle 1 x 20 sec

Set	time
1	20 sec

Hip and Low Back Activation – Bent Walk with Knee Band 2 x 3

Set	reps	0
1	3
2	3

Supine Slide Hip Decouple 2 x 3

Set	reps
1	3
2	3

Lateral Hip Hinge 2 x 5

Set	reps
1	5
2	5

Band Hip Bridge with Abduction 2 x 5

Set	reps
1	5
2	5

Open Chain Hip Internal Rotation Quick Release 2 x 5

Set	reps
1	5
2	5

Eye Tracking Lateral Lunge 2 x 3

Set	reps
1	3
2	3

EB 7 Step Warm UP Sample Session

Workout

Mechanical

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Strength Lower Body Day-

Warm up and open hips ahead of a loaded lower body session

Warm-Up Blocks

7 Step Warm Up Hips
Horizontal Loading

Rub and Scrub Ankle

Set	Time
1	20 sec h:m:s

LLT
Hip and Low Back Activation – Bent Walk with Knee Band

Set	Reps
1	3
2	3

LAR ULT
Supine Slide Hip Decouple

Set	Reps
1	3
2	3

UMT
Lateral Hip Hinge

Set	Reps
1	5
2	5

LLT
Band Hip Bridge with Abduction

Set	Reps
1	5
2	5

ULT
Open Chain Hip Internal Rotation Quick Release

Set	Reps
1	5
2	5

UMT
Eye Tracking Lateral Lunge

Set	Reps
1	3
2	3

Warm-Up Blocks

7 Step Warm Up Hips Horizontal Loading

Rub and Scrub Ankle

LLT Hip and Low Back Activation – Bent Walk with Knee Band

LAR ULT Supine Slide Hip Decouple

UMT Lateral Hip Hinge

LLT Band Hip Bridge with Abduction

ULT Open Chain Hip Internal Rotation Quick Release

UMT Eye Tracking Lateral Lunge

7 Step Warm Up Hips
Horizontal Loading

LLT
Hip and Low Back Activation – Bent Walk with Knee Band

LAR ULT
Supine Slide Hip Decouple

UMT
Lateral Hip Hinge

LLT
Band Hip Bridge with Abduction

ULT
Open Chain Hip Internal Rotation Quick Release

UMT
Eye Tracking Lateral Lunge