Electric Hurdles
Hub / The Practice / 4

Activations, Ground Up

Feet first, then knees at the fence, then hips and core on the grass.

Founder method
Teach this lesson T
01Teach from here

Wake Up the Foot

Walk on the toes. Walk on the heels.Toes pointed in. Toes pointed out.Roll heel to toe. Walk on the toes backwards.

Coach notes
  • The founder calls these run-of-the-mill basic foot activations. The intent sits in the order and the deliberateness, not the novelty: "This just wakes up the foot."
SourcesWALK · b1
02Teach from here

Knees at the Fence

Toe raises. Straight-leg calf raises. Bent-leg calf raises against the fence.Patrick steps: an abbreviated, roughly one-eighth squat.ATG split squats: all the way down, knee past the toes.

Coach notes
  • The founder calls this the knees-over-toes protocol, moving up from the foot and ankle. This is where KOT, one of the four credited ingredients, physically enters the practice.
  • "Tip raises" in the transcript is read as toe raises.

Open on this screen

  • Needs the founder Confirm "tip raises" means toe raises.
SourcesWALK · b1; KU-008
03Teach from here

Swings, Then Hips and Core

At the fence: leg swings facing forward, seven each side. Leg swings facing sideways, seven each side.On the grass: bird dogs, dead bugs, pretzel drops.

Coach notes
  • The knee, hip and core blocks were narrated by position and order; their specific race purpose has not been stated yet.

Open on this screen

  • Needs the founder Race-behavior purpose of the knee, hip and core activation blocks.
SourcesWALK · b1

Related

  • Active Stretches -- Six stretches and six walking stretches on the grass. Part of the roster is still to be named.
  • Strong in Our Shapes -- Enough strength, kept simple, lifted on sprint days, in service of the shapes.

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