LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout

Mechanical

7-Step Warm Up (Ankles/Hips)

[J] – ACTIVATION: Rub & Scrub (Ankle, Knee) 1 x 10s

Set	time
1	10s

Rub and Scrub Pelvis 1 x 10s

Set	time
1	10s

Big Toe Corkscrew SL Anterior Reach 1 x 5

Set	reps	Tempo
1	5	controlled

Crouching Tiger 1 x 8

Set	reps
1	8

Kneeling Zig Zag G2S 1 x 5

Set	reps
1	5

Big Toe Corkscrew SL Rotational Reach 1 x 5

Set	reps
1	5

Big Toe Corkscrew 3Point Quick Release Wall Ward 1 x 5

Set	reps
1	5

Close Chain Hip Internal Rotation Quick Release 1 x 5

Set	reps
1	5

Diagonal Lift Eye Tracking 1 x 5

Set	reps
1	5

JJ 7 Step Warm Up Sample

Workout

Mechanical

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Warm-Up Blocks

7-Step Warm Up (Ankles/Hips)
Horizontal Loading

UMT
[J] – ACTIVATION: Rub & Scrub (Ankle, Knee)

Set	Time
1	10s h:m:s

Rub and Scrub Pelvis

Set	Time
1	10s h:m:s

ULT
Big Toe Corkscrew SL Anterior Reach

Set	Reps	Tempo
1	5	Controlled

ULT
Crouching Tiger

Set	Reps
1	8

UMT
Kneeling Zig Zag G2S

Set	Reps
1	5

UMT
Big Toe Corkscrew SL Rotational Reach

Set	Reps
1	5

ULT
Big Toe Corkscrew 3Point Quick Release Wall Ward

Set	Reps
1	5

UMT
Close Chain Hip Internal Rotation Quick Release

Set	Reps
1	5

LMT
Diagonal Lift Eye Tracking

Set	Reps
1	5