Week 1
1
2
3
4
5
6
7
Day 2
AHHPS Metabolic SISS Run
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Metabolic
AHHPS-L1 – Week 11 – Cardio Week Day 2

AHHPS Metabolic SISS Run

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

Today's session is a simple run to improve aerobic capacity. You can switch out the run for another cardiovascular activity. This type of activity lives in our SISS (Sub-threshold Intensity Steady State) Metabolic Quadrant.

Warm-Up Blocks

AHHPS Fluid Dynamics Ankle and Hip 1
Horizontal Loading

ULT
Ankle Rub + Scrub
Set Time
1 20s each h:m:s
GPR
Foam Roll Inner Thigh
Set Time
1 30s each h:m:s

Pick two tender spots for each leg

AHHPS SMUR Ankle and Hip 1
Horizontal Loading

UMT
Big Toe Corkscrew SL Rotational Reach
Set Reps
1 5 each
ULT
Half Kneeling Medial Hip Activation
Set Reps Hold
1 5 each 5s h:m:s

AHHPS Excitation Ankle and Hip 1
Horizontal Loading

LMT
Big Toe Corkscrew T-Squat Quick Release
Set Reps
1 5 each
Hip IR Quick Release
Set Reps
1 5 each

AHHPS Stimulation: Eye Tracking 1
Horizontal Loading

LLT
Zig Zag Eye Tracking
Set Time
1 30s h:m:s
Reverse Lunge Eye Tracking
Set Reps
1 5 each

Workout Blocks

Metabolic SISS Run
Horizontal Loading

Maintain a slow pace. You should be able to carry a conversation. If you can't make it 3 miles, then the goal is to progress to 3 miles over the course of 2-3 months.

Run
Set Reps Distance
1 3 mi

Cool Down Blocks

Regeneration
Horizontal Loading

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