LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
4Q Hip Mobility and Stability 2
Horizontal
Stationary Bike
Set time
1 5 min
Rub and Scrub Pelvis
Set time
1 1 min ea
Prone Atomic Frog T1 HpDC
Set reps Tempo
1 6 controlled
Quadruped Medial Hip Stretch
Set reps Tempo
1 6 controlled
Pigeon Thread the Needle
Set reps Tempo
1 6 controlled
Loaded Hamstring Stretch (Unilateral)
Set reps load Hold
1 5 light 5s
In Out Squat
Set reps Tempo
1 10 controlled
Kneeling Zig Zag G2S
Set reps Tempo
1 5 controlled
SL 3D Cone Reaches
Set reps
1 1 rep per cone per leg
Workout Blocks
Lower Body Strength Endurance
Horizontal
Side Lunge to SL Balance
Set time Tempo Rest
1 60s ea controlled 60s
2 60s ea controlled 60s
3 60s ea controlled 60s
BB Deadlift Neutral Stance
Set reps load Tempo Rest
1 8 light controlled 60s
2 8 light controlled 60s
3 8 light controlled 60s
BB Back Squat Neutral Stance
Set reps load Tempo Rest
1 15 light controlled 60s
2 15 light controlled 60s
3 15 light controlled 60s
DB 1-Arm OH Fwd Lunge
Set reps load Tempo Rest
1 8 ea light controlled 60s
2 8 ea light controlled 60s
3 8 ea light controlled 60s
Alternating DB Step Down
Set time load Tempo Rest
1 20 light controlled 60s
2 20 light controlled 60s
3 20 light controlled 60s
Cool Down Blocks
[AHC] Recovery Stretch and Self-Massage: Glutes, Lumbar, T-Spine
Horizontal
Self-Massage: Glutes
Set time
1 5 min
Self-Massage: Low Back
Set time
1 2 min
Self-Massage: T-Spine
Set time
1 1 min
Seated 90-90 Stretch
Set reps
1 10
Self-Massage: Quadriceps
Set time
1 2 min
IR Active Hamstring Stretch
Set time
1 5 min

[AHC] Lower Body Strength Endurance_LC

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

This is a lower body strength endurance training session. This session is going to improve your movement efficiency and focuses on lifts, squats and lunges.

Warm-Up Blocks

4Q Hip Mobility and Stability 2
Horizontal Loading

exercises that gradually progress to improve Hip Mobility and Stability

LLT
Stationary Bike
Enhances power and/or endurance in the sagittal plane.
Set Time
1 5 min h:m:s
Rub and Scrub Pelvis
Set Time
1 1 min ea h:m:s

rub and scrub pubic bone and adductor tendon insertion

LAR UMT
Prone Atomic Frog T1 HpDC
T1= Threshold 1
Set Reps Tempo
1 6 Controlled
LAR ULT
Quadruped Medial Hip Stretch
Set Reps Tempo
1 6 Controlled
UMT
Pigeon Thread the Needle
Set Reps Tempo
1 6 Controlled
LLT
Loaded Hamstring Stretch (Unilateral)
Set Reps Load Hold
1 5 Light 5s h:m:s
UMT
In Out Squat
Set Reps Tempo
1 10 Controlled
UMT
Kneeling Zig Zag G2S
Set Reps Tempo
1 5 Controlled
LAR UMT
SL 3D Cone Reaches
Set Reps
1 1 rep per cone per leg

Workout Blocks

Lower Body Strength Endurance
Horizontal Loading

This is a lower body strength endurance training block. Perform each exercise for 60 seconds.

UMT
Side Lunge to SL Balance
Set Time Tempo Rest
1 60s ea h:m:s Controlled 60s (h:m:s)
2 60s ea h:m:s Controlled 60s (h:m:s)
3 60s ea h:m:s Controlled 60s (h:m:s)
LLT
BB Deadlift Neutral Stance
Set Reps Load Tempo Rest
1 8 Light Controlled 60s (h:m:s)
2 8 Light Controlled 60s (h:m:s)
3 8 Light Controlled 60s (h:m:s)
LLT
BB Back Squat Neutral Stance
Set Reps Load Tempo Rest
1 15 Light Controlled 60s (h:m:s)
2 15 Light Controlled 60s (h:m:s)
3 15 Light Controlled 60s (h:m:s)
LLT
DB 1-Arm OH Fwd Lunge
Set Reps Load Tempo Rest
1 8 ea Light Controlled 60s (h:m:s)
2 8 ea Light Controlled 60s (h:m:s)
3 8 ea Light Controlled 60s (h:m:s)
LLT
Alternating DB Step Down
Set Time Load Tempo Rest
1 20 h:m:s Light Controlled 60s (h:m:s)
2 20 h:m:s Light Controlled 60s (h:m:s)
3 20 h:m:s Light Controlled 60s (h:m:s)

Cool Down Blocks

[AHC] Recovery Stretch and Self-Massage: Glutes, Lumbar, T-Spine
Horizontal Loading

Use this block to aid in your recovery from your session.

LAR
Self-Massage: Glutes
"How-to" self-massage for the glutes/posterior hip.
Set Time
1 5 min h:m:s
LAR
Self-Massage: Low Back
"How-to" self-massage for the low back/lumbar region.
Set Time
1 2 min h:m:s
LAR
Self-Massage: T-Spine
"How-to" self-massage for the Thoracic Spine (mid-upper region of back).
Set Time
1 1 min h:m:s
LAR ULT
Seated 90-90 Stretch
Stretch for the hips
Set Reps
1 10
LAR
Self-Massage: Quadriceps
"How-to" self-massage for the Quads
Set Time
1 2 min h:m:s
ULT
IR Active Hamstring Stretch
Set Time
1 5 min h:m:s