ENDURANCE PREP

This page supplies a mobility protocol that will work for most people as general preparation for the running/rucking/climbing workouts in the program.

The Strength workouts have a separate protocol found HERE

This drill will prep all relevant joints and muscles for an armour plated round of endurance.

Flow together as best you can, utilising dynamic mobility tactics.

  1. FORWARD FACING LEG SWINGS X 10 PER LEG

  2. SIDE SWINGS X 10 PER LEG

  3. STANDING KNEE DRIVERS X 10 PER SIDE

  4. STANDING ANKLE / KNEE CIRCLES X 10 PER DIRECTION

  5. TWO FOOTED STIFF ANKLE BOUNCE X 10

  6. SINGLE LEG STIFF ANKLE BOUNCE X 10 PER SIDE

  7. PLAYGROUND SKIP X 10

  8. HIGH KNEES X 10

  9. HEEL FLICKS X 10

GENERAL TIPS

First and foremost - get used to the above. Practice and build them into a routine that becomes second nature and standardised. Before you train, hit the prescribed mobility to prepare not just physically but mentally. A strong routine will enhance this.

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SHOTGUN MOBILITY
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ANKLES (OPTIONAL)