Rella’s 7-step warm up for Rob
Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Warm-Up Blocks
7-Step Warm up Foot/ankle/hip
Horizontal Loading
LLT
LLT TP-Stick Rub & Scrub Ankle
Rub and scrub up and down and around the ankle leading up into the calf region for fluid dynamic
| Set | Time |
|---|---|
| 1 | 60s each side h:m:s |
make sure you move up the calf once you have worked the ankle region
LLT
Vipr Anterior Tilt with lateral Hip Shift
Start with feet shoulder-width apart, shift the hips back while reaching forwards through the shoulder, once at end range, move hips laterally from side to side.
Variability
You can change the foot pattern to pigeon toe or sumo
| Set | Reps | Weight |
|---|---|---|
| 1 | 6 | 4 kgs |
| 2 | 6 (see coaches note) | 4 kgs |
2nd set with wide legs and sumo feet
ULT
Anterior Posterior Reaches
| Set | Reps |
|---|---|
| 1 | 5 each side |
| 2 | 5 each side |
take out posterior knee bend and just step back
UMT
UMT Wall Swings knee drive
Standing at arm's length from the wall with your hands at shoulder height with spread-out fingers.
Making sure the toes are facing the wall square on, pushing the big toe into the ground.
Raise one leg to 90% with dorsiflexed foot.
Rotate knee from one side to the other while allowing the head to follow the knees
| Set | Reps |
|---|---|
| 1 | 5 |
| 2 | 5 |
please make sure your head turns with your knees