LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout

Mechanical

7-Step Warm-up Hips

Rub and Scrub Pelvis 2 x 10

Set	reps	time
1	10	20sec
2	10	20sec

Runner’s Rotational Hinge Ball Knee Drive 2 x 8

Set	reps	load
1	8	light
2	8	light

Transverse Lunge with Windmill Reach T3 HpDC 2 x 8

Set	reps	Tempo
1	8	controlled
2	8	controlled

Monster Band T-Squat Quick Release 2 x 10

Set	reps	Tempo
1	10	controlled
2	10	controlled

Reverse Lunge with Multidirectional Eye Tracking 2 x 8

Set	reps	Tempo
1	8	controlled
2	8	controlled

Posterior Step to Squat 2 x 8

Set	reps	Tempo
1	8	controlled
2	8	controlled

Quadruped Medial Hip Stretch w/ Rotation 2 x 8

Set	reps
1	8
2	8

CM 7 Step Warmup Sample

Workout

Mechanical

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Program for a lower body strength and power day to activate and and warm up muscles for powerful and effective movements.

Warm-Up Blocks

7-Step Warm-up Hips
Horizontal Loading

Rub and Scrub Pelvis

Set	Reps	Time
1	10	20sec h:m:s
2	10	20sec h:m:s

LMT
Runner’s Rotational Hinge Ball Knee Drive

Set	Reps	Load
1	8	Light
2	8	Light

LAR UMT
Transverse Lunge with Windmill Reach T3 HpDC

Set	Reps	Tempo
1	8	Controlled
2	8	Controlled

LMT
Monster Band T-Squat Quick Release

Set	Reps	Tempo
1	10	Controlled
2	10	Controlled

LLT
Reverse Lunge with Multidirectional Eye Tracking

Set	Reps	Tempo
1	8	Controlled
2	8	Controlled

ULT
Posterior Step to Squat

Set	Reps	Tempo
1	8	Controlled
2	8	Controlled

UMT
Quadruped Medial Hip Stretch w/ Rotation

Set	Reps
1	8
2	8