LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
7-Step-Warm-Up Foot/Ankle and Hips
Horizontal
Rub and Scrub Ankle
Set time 0
1 :30
Big Toe Corkscrew SL Anterior Reach
Set reps Tempo
1 4 controlled
2 4 controlled
Calf Pumps
Set reps load Tempo
1 5 light controlled
2 5 light controlled
In Out Squat
Set reps Tempo
1 5 controlled
2 5 controlled
Prisoner Runner’s Medial Hinge
Set reps Tempo
1 5 controlled
2 5 controlled
Big Toe Corkscrew 3Point Quick Release Wall Ward
Set reps Tempo
1 5 explosive
2 5 explosive
Lateral Step Eye Tracking
Set reps load Tempo
1 10 light controlled

AM 7 Step Warm-Up Sample

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

This is designed to help my client with her overall activation and mobility of the foot/ankle and hip complex to help her move more efficiently, especially during gait. This can be used as a Warm-Up or Work-In. She has had a R knee replaced and a her left knee is degenerative. Her ROM is limited with lunges and squats but she can modify the depth of each in this program.

Warm-Up Blocks

7-Step-Warm-Up Foot/Ankle and Hips
Horizontal Loading

This warm up block is designed for Foot/Ankle and Hip Activation and Mobilization.

Rub and Scrub Ankle
Set Time
1 :30 h:m:s
ULT
Big Toe Corkscrew SL Anterior Reach
Set Reps Tempo
1 4 Controlled
2 4 Controlled
LLT
Calf Pumps
Set Reps Load Tempo
1 5 Light Controlled
2 5 Light Controlled
UMT
In Out Squat
Set Reps Tempo
1 5 Controlled
2 5 Controlled

LROM of Squat-only squat to depth where there is no pain.

UMT
Prisoner Runner’s Medial Hinge
Set Reps Tempo
1 5 Controlled
2 5 Controlled
ULT
Big Toe Corkscrew 3Point Quick Release Wall Ward
Set Reps Tempo
1 5 Explosive
2 5 Explosive
LMT
Lateral Step Eye Tracking
Set Reps Load Tempo
1 10 Light Controlled

Use a light dumbbell instead of a sandbag.