Week 1
1
2
3
4
5
6
7
Day 3
AHHPS 4Q Foot/Ankle Mobility
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Work-In
Recovery Session
Recovery Blocks
AHHPS-L1 4Q Foot/Ankle Mobility
Horizontal
Seated Midfoot Spiral Stretch/Massage
Set reps Hold
1 10 5s
2 10 5s
Retinaculum Pump
Set reps Hold
1 10 5s
2 10 5s
Foot Pin and Stretch
Set reps Tempo
1 5 controlled
2 5 controlled
Crouching Tiger
Set reps Hold
1 10 5s
2 10 5s
Wall Rotational Foot Reaches
Set reps Tempo
1 10 controlled
2 10 controlled
Ankle Roll
Set reps load Tempo
1 5 light controlled
2 5 light controlled
Loaded T-Squat
Set reps load Tempo
1 5 light controlled
2 5 light controlled
KB Single Leg Squat Touchdown
Set reps load Tempo
1 5 light controlled
2 5 light controlled
AHHPS-L1 – Week 11 – Cardio Week Day 3

AHHPS 4Q Foot/Ankle Mobility

Work-In
Recovery Session
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

Recovery Blocks

AHHPS-L1 4Q Foot/Ankle Mobility
Horizontal Loading

LAR ULT
Seated Midfoot Spiral Stretch/Massage
This stretch/massage mobilizes the plantarfascia dimensionally, allowing for better absorption of ground reaction forces.
Set Reps Hold
1 10 5s h:m:s
2 10 5s h:m:s
ULT
Retinaculum Pump
Set Reps Hold
1 10 5s h:m:s
2 10 5s h:m:s
ULT
Foot Pin and Stretch
Set Reps Tempo
1 5 Controlled
2 5 Controlled
ULT
Crouching Tiger
Set Reps Hold
1 10 5s h:m:s
2 10 5s h:m:s

Hold while on the Toes

UMT
Wall Rotational Foot Reaches
Set Reps Tempo
1 10 Controlled
2 10 Controlled
LMT
Ankle Roll
Set Reps Load Tempo
1 5 Light Controlled
2 5 Light Controlled
LMT
Loaded T-Squat
Set Reps Load Tempo
1 5 Light Controlled
2 5 Light Controlled
LLT
KB Single Leg Squat Touchdown
Set Reps Load Tempo
1 5 Light Controlled
2 5 Light Controlled

Emphasis on driving the knee over the toe while sitting through the hips (keep your heel down).