AHHPS – 7 Step Prep Lower Body

Horizontal Loading
ULT
Glute & Upper Leg w/ Foam Roller
time 2 min per leg
intensity
Tempo controlled
Using each leg individually and using body weight roll your body from top of glute down through the leg, then rolling back up.
Set Time Intensity Tempo
1 2 min per leg h:m:s RPE Controlled
ULT
Half Kneeling Medial Hip Activation
reps 8 per side
Tempo controlled
Rest 30s
Set Reps Tempo Rest
1 8 per side Controlled 30s (h:m:s)
2 8 per side Controlled 30s (h:m:s)
UMT
Hip Decoupling
reps 10 per side
Tempo controlled
I could not find a video to match exactly how I was taught. My instructions are to also crawl your same side hand forward just as far as that knee if forward (left knee forward, left hand forward, both about 5-6 inches) On the same knee that is forward, you have that foot flexed (bent) and the opposite foot extended (Flat)
Set Reps Tempo
1 10 per side Controlled
LMT
Ground Shift to Knee Ward, Lift
reps 6 per side
Rest 30s
Set Reps Rest
1 6 per side 30s (h:m:s)
2 6 per side 30s (h:m:s)
ULT
Horizontal Adduction Ward Quick Release
reps 5 per side
Set Reps
1 5 per side
ULT
Split Stance Isometric w/left-right head rotation
reps 5 per side
Tempo controlled
Stand in a split position with or without balance support and turn your head to the left and right while maintaining balance.
Set Reps Tempo
1 5 per side Controlled
LMT
Lateral Band Walks
time 1min
intensity
Tempo controlled
Rest 30s
Set Time Intensity Tempo Rest
1 1min h:m:s RPE Controlled 30s (h:m:s)
2 1min h:m:s RPE Controlled 30s (h:m:s)