Week 1
1
2
3
4
5
6
7
Day 5
AHHPS - Power - LLT / ULT Deceleration
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical

No Themes Assigned

AHHPS-L1 – Week 08 – Power (Acceleration / Deceleration) Day 5

AHHPS - Power - LLT / ULT Deceleration

Workout
Mechanical

No Themes Assigned

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

Warm-Up Blocks

warmup
Horizontal Loading

AHHPS - Full Body Activation Example #1
Horizontal Loading

This Block is intended to be used to up-regulate the system by:
1- Influencing 'Fluid Dynamics' (blood, water, lymph) to properly set the tissue conditions for loading and/or recovery
2- Stimulating 'Small Motor Unit Recruitment' (SMUR) to up-regulate type 1 motor units for optimal arthrokinematic (i.e. joint movement) and joint centration (i.e. having the joint be at the right place, at the right time)
3- Up-regulate 'Excitation' to up and down regulate motor units to increase contraction sensitivity
4- Provide sensory-motor 'Stimulation' for eyes, ears (vestibular), and tactile proprioception to bath the system with sensory inputs

Rub and Scrub Plantar Fascia
Set Time
1 1 min each side h:m:s

FLUID DYNAMIC - Intended to be used to move fluid (blood, lymph, water) in order to set the right internal body conditions to optimize tissue behaviors. Use these strategies as part of an effective warm-up, or as part of a structured recovery day.

LLT
Band Lateral Foot Reach with Anterior Ward
Set Reps
1 8

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions

LMT
Z Sit KB Waiters Sit Up
Set Reps
1 10

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions

ULT
Big Toe Corkscrew 3Point Quick Release Wall Ward
Set Reps
1 8

EXCITATION - Intended to both up and down regulate motor units quickly to activate the system for proper joint and body motions

LAR
Percussive Exhalation Type 1
Set Reps
1 6

EXCITATION - Intended to both up and down regulate motor units quickly to activate the system for proper joint and body motions

Knee Skin Pluck
Set Reps
1 1 min each side

STIMULATION - Intended to stimulate sensory-motor responses

Workout Blocks

Working Block
Horizontal Loading

ULT
Narrow to Wide Drop Squat
Develops positional stability and neuromuscular control through sagittal plane and in the squatting movement.
Set Reps Rest
1 6 90 sec + (h:m:s)
2 6 90 sec + (h:m:s)
LLT
MB Drop Squat
Develops timing and enhances neuromuscular control in the sagittal planes integrating load.
Set Reps Rest
1 6 90 sec + (h:m:s)
2 6 90 sec + (h:m:s)
ULT
Forward Split Catch
Enhance neuromuscular control at impact in the sagittal plane.
Set Reps Rest
1 6 90 sec + (h:m:s)
2 6 90 sec + (h:m:s)
LLT
MB Vertical Chop
Develop neuromuscular control in the sagittal plane while loaded.
Set Reps Rest
1 6 90 sec + (h:m:s)
2 6 90 sec + (h:m:s)
LLT
Loaded Forward Hop with Catch
Develops neuromuscular control in the sagittal plane at impact while loaded.
Set Reps Rest
1 6 90 sec + (h:m:s)
2 6 90 sec + (h:m:s)
ULT
3-Count Prisoner Split Hold
Develop agility and neuromuscular control at impact.
Set Reps Rest
1 6 90 sec + (h:m:s)
2 6 90 sec + (h:m:s)

Cool Down Blocks

cooldown
Horizontal Loading

Regeneration 1
Horizontal Loading

ULT
4 Cycle Kneeling Breathing
Set Time
1 1 min h:m:s
2 1 min h:m:s
UMT
Double Leg Restorative Pose
Set Time
1 1 min h:m:s
2 1 min h:m:s