Week 1
1
2
3
4
5
6
7
Day 7
AHHPS - Power - LMT / UMT 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 7

AHHPS - Power - LMT / UMT Deceleration

Workout
Mechanical

No Themes Assigned

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

Warm-Up Blocks

Warmup Block
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

UMT
Lateral Bound with Rotational Wall Catch
Develops total body rotational control in the lateral direction.
Set Reps Rest
1 6 90 sec + (h:m:s)
2 6 90 sec + (h:m:s)
UMT
Rotational Side Lunge Catch
Enhance neuromuscular control through the transverse plane in the lateral direction
Set Reps Rest
1 6 90 sec + (h:m:s)
2 6 90 sec + (h:m:s)
LMT
Loaded Transverse Double Hop to Catch
Enhance rotational agility and develop neuromuscular control in the transverse plane.
Set Reps Rest
1 6 90 sec + (h:m:s)
2 6 90 sec + (h:m:s)
LMT
ViPR PRO Transverse Steering Wheel to SL Landing
Develops total body coordination and enhances neuromuscular control in the transverse plane while under load.
Set Reps Rest
1 6 90 sec + (h:m:s)
2 6 90 sec + (h:m:s)
LMT
3-Count OH Skater w/ Hold
Develop agility and neuromuscular control in the frontal transverse plane while loaded.
Set Reps Rest
1 6 90 sec + (h:m:s)
2 6 90 sec + (h:m:s)
Set Reps Rest
1 6 90 sec + (h:m:s)
2 6 90 sec + (h:m:s)

Cool Down Blocks

Cool Down Block
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 10 h:m:s