Week 1
1
2
3
4
5
6
7
Day 2
AHHPS - Hip Activation Block
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Mechanical
AHHPS-L1 – Week 2 – Activation copy carla Day 2

AHHPS - Hip Activation Block

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

Warm-Up Blocks

AHHPS - Hip Activation Block
Horizontal Loading

Rub and Scrub Pelvis
Set Time
1 2 mins 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.

LMT
Runner’s Rotational Hinge Ball Knee Drive
Set Reps
1 12

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

LLT
Bentover Sagittal Band Walk
Set Reps
1 12

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

LLT
Mini Band Lateral Ward Quick Release
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

ULT
Open Chain Hip Internal Rotation Quick Release
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

ULT
Eye Tracking Reverse Lunge
Set Reps
1 10
2 10

STIMULATION - Intended to stimulate sensory-motor responses

Workout Blocks

Working Block
Horizontal Loading

AHHPS-L1 – Week 2 – Activation copy carla
Welcome to the Program of the Week for Week 2 - Activation! Ok, this week is all about EXAMPLES of Activation Sequences, which can apply to either a: A - Work-Out Day (as part of the warm-up), or a B - Work-In Day (as part of an “In The Gym” structured recovery session. At this point, it is not important to focus on which quadrants are used and why, rather, focus on the step involved in Activation (i.e. the Sub-Themes). They are: 1. Fluid Dynamics - setting up the condition within the body for optimal function by addressing blood, lymph, water, and the interstitial fluid 2. Small Motor Unit Recruitment (SMUR) - up-regulating type 1, tonic (stability) based motor units 3. Excitation - teaching the system to up and down regulate motor units (i.e. turn muscles on and off) 4. Stimulation - increasing sensory stimulation with i) oculomotor (eyes), ii) vestibular (ears), and iii) proprioceptors (pressure receptors) Have Fun and reach out on the discussion forum for any questions and dialogue!
Set Reps
1 10

Cool Down Blocks

Cool Down Block
Horizontal Loading

AHHPS-L1 – Week 2 – Activation copy carla
Welcome to the Program of the Week for Week 2 - Activation! Ok, this week is all about EXAMPLES of Activation Sequences, which can apply to either a: A - Work-Out Day (as part of the warm-up), or a B - Work-In Day (as part of an “In The Gym” structured recovery session. At this point, it is not important to focus on which quadrants are used and why, rather, focus on the step involved in Activation (i.e. the Sub-Themes). They are: 1. Fluid Dynamics - setting up the condition within the body for optimal function by addressing blood, lymph, water, and the interstitial fluid 2. Small Motor Unit Recruitment (SMUR) - up-regulating type 1, tonic (stability) based motor units 3. Excitation - teaching the system to up and down regulate motor units (i.e. turn muscles on and off) 4. Stimulation - increasing sensory stimulation with i) oculomotor (eyes), ii) vestibular (ears), and iii) proprioceptors (pressure receptors) Have Fun and reach out on the discussion forum for any questions and dialogue!
Set Reps
1 10