Set	reps	load	Tempo
1	3	light	controlled

Thomas 7-Step Warm Up Sample

Workout

Mechanical

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout Blocks

7-Step Warm-Up [REGION]
Horizontal Loading

Fluid Dynamics
...

Rub and Scrub Pelvis

Set	Reps
1	20s

LLT
Runner’s Hinge Ball Knee Drive

Set	Reps	Load	Tempo
1	3	Light	Controlled

UMT
Seated Cross-Leg Half Get-Up T2 HpDC

T2- Threshold 2

Set	Reps
1	10

LAR UMT
Wide Shift Posterior Reach T2 HpDC

Set	Reps
1	10

UMT
Prone Rotation to Rotational 1/2 Kneel

Set	Reps
1	10

LMT
Mini Band Rotational Ward Quick Release

Set	Reps
1	10

ULT
Eye Tracking Reverse Lunge

Set	Reps
1	10

Workout Blocks

7-Step Warm-Up [REGION] Horizontal Loading

Rub and Scrub Pelvis

LLT Runner’s Hinge Ball Knee Drive

UMT Seated Cross-Leg Half Get-Up T2 HpDC

LAR UMT Wide Shift Posterior Reach T2 HpDC

UMT Prone Rotation to Rotational 1/2 Kneel

LMT Mini Band Rotational Ward Quick Release

ULT Eye Tracking Reverse Lunge

7-Step Warm-Up [REGION]
Horizontal Loading

LLT
Runner’s Hinge Ball Knee Drive

UMT
Seated Cross-Leg Half Get-Up T2 HpDC

LAR UMT
Wide Shift Posterior Reach T2 HpDC

UMT
Prone Rotation to Rotational 1/2 Kneel

LMT
Mini Band Rotational Ward Quick Release

ULT
Eye Tracking Reverse Lunge