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

Mobility/activation, Run, recover

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

Warm-Up Blocks

Warmup Block
Horizontal Loading

Run prep Aiden
Circuit x 1

ULT
Knee Drops (wide feet)
reps 8e
Hold 2 breath per
Rest 0
Set Reps Hold Rest
1 8e 2 breath per h:m:s 0 (h:m:s)
UMT
Knee Drops (close feet)
reps 8e
Hold 2 breaths per
Rest 0
Set Reps Hold Rest
1 8e 2 breaths per h:m:s 0 (h:m:s)
UMT
Alternating Pigeon
reps 8 per side
Tempo controlled
Rest 0
Set Reps Tempo Rest
1 8 per side Controlled 0 (h:m:s)
ULT
Sprinter’s HDC w/hand support
reps 10
Set Reps
1 10
UMT
Type 1 Spinal Motion Forced Exhalation
reps 2 per side
intensity high
Hold full exhale
Rest o
Set Reps Intensity Hold Rest
1 2 per side High RPE Full exhale h:m:s o (h:m:s)

press crossover hand into wall, stay on big toe side of front foot, draw in a big breath and blow out all air in 3 seconds but keep blowing for a 4th second!!

UMT
Split Stance Coil Squat Explosive
reps 8 per side
Tempo explosive
Rest 0
Set Reps Tempo Rest
1 8 per side Explosive 0 (h:m:s)

load the coil slowly, explode out driving arms rotationally and pressing through inside edge of working foot

Cool Down Blocks

Cool Down Block
Horizontal Loading

UMT
Quadruped Medial Hip Stretch w/ Rotation
Set Reps Tempo
1 8 each side Slow