In this session, we will be performing a HIIT metabolic protocol using Power-based exercise.
AHHPS-L1 – Week 11 – Cardio Week Day 1
AHHPS HIIT Power
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 | Reps |
|---|---|
| 1 | 10s |
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 | 5 each |
SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions
LLT
Bentover Sagittal Band Walk
| Set | Reps |
|---|---|
| 1 | 30s |
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 | 5 each |
EXCITATION - Intended to both up and down regulate motor units quickly to activate the system for proper joint and body motions
Workout Blocks
AHHPS HIIT Power 20:40 for 20 Sets
Giant Set
x 5
Perform these 4 Power exercises for 20s each in a circuit fashion, resting 40s between exercises. Go all out with each exercise and if you feel like your power output is diminishing, you can increase the rest time to 60-90s. The goal over time is to try and complete 20sets of this routine while maintaining a high power output throughout.
LLT
Explosive Squat Press
time
20s
load
moderate
Tempo
fast
Rest
40s
time
20s
load
moderate
Tempo
fast
Rest
40s
| Set | Time | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 20s h:m:s | Moderate | Fast | 40s (h:m:s) |
| 2 | 20s h:m:s | Moderate | Fast | 40s (h:m:s) |
| 3 | 20s h:m:s | Moderate | Fast | 40s (h:m:s) |
| 4 | 20s h:m:s | Moderate | Fast | 40s (h:m:s) |
| 5 | 20s h:m:s | Moderate | Fast | 40s (h:m:s) |
Challenge: How many reps can you perform in 20s?
LMT
Rotational Slam
time
20s
load
moderate
Tempo
fast
Rest
40s
time
20s
load
moderate
Tempo
fast
Rest
40s
| Set | Time | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 20s h:m:s | Moderate | Fast | 40s (h:m:s) |
| 2 | 20s h:m:s | Moderate | Fast | 40s (h:m:s) |
| 3 | 20s h:m:s | Moderate | Fast | 40s (h:m:s) |
| 4 | 20s h:m:s | Moderate | Fast | 40s (h:m:s) |
| 5 | 20s h:m:s | Moderate | Fast | 40s (h:m:s) |
Make sure to alternate sides
ULT
Prone Hand Over the lines Side
time
20s
Tempo
fast
Rest
40s
time
20s
Tempo
fast
Rest
40s
Develops fine motor control at the hands and primes the body for coordinated use of them.
| Set | Time | Tempo | Rest |
|---|---|---|---|
| 1 | 20s h:m:s | Fast | 40s (h:m:s) |
| 2 | 20s h:m:s | Fast | 40s (h:m:s) |
| 3 | 20s h:m:s | Fast | 40s (h:m:s) |
| 4 | 20s h:m:s | Fast | 40s (h:m:s) |
| 5 | 20s h:m:s | Fast | 40s (h:m:s) |
UMT
Shuffle w Transverse Breakdown
time
20s
Tempo
fast
Rest
40s
time
20s
Tempo
fast
Rest
40s
Enhances frontal and transverse plane agility in the lateral direction.
| Set | Time | Tempo | Rest |
|---|---|---|---|
| 1 | 20s h:m:s | Fast | 40s (h:m:s) |
| 2 | 20s h:m:s | Fast | 40s (h:m:s) |
| 3 | 20s h:m:s | Fast | 40s (h:m:s) |
| 4 | 20s h:m:s | Fast | 40s (h:m:s) |
| 5 | 20s h:m:s | Fast | 40s (h:m:s) |