Today's session is a short one, but a gasser! You've got 10 minutes to complete as many rounds as possible of a 5 exercise sequence that includes agile and relative strength. If you're in super shape, you can rest 5 minutes and then go for a second bout of 10 minutes. HISS = High Intensity Steady State
AHHPS-L1 – Week 11 – Cardio Week Day 4
AHHPS HISS Agile/Relative Strength AMRAP
Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Warm-Up Blocks
AHHPS - 7-Step Prep LLT/LMT - Hips
Horizontal Loading
LLT
Low Intensity Elliptical
| Set | Time |
|---|---|
| 1 | 3 mins 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
Runner’s Hinge Ball Knee Drive
| Set | Reps |
|---|---|
| 1 | 10 |
SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions
LLT
Loaded Hamstring Stretch (Unilateral)
| Set | Reps |
|---|---|
| 1 | 8 |
MOBILITY - Used to foster and maintain space in the body’s segments
LMT
Loaded Rotational Hip Flexor Stretch
| Set | Reps |
|---|---|
| 1 | 8 |
MOBILITY - Used to foster and maintain space in the body’s segments
LMT
ViPR PRO Side Lunge with Forward Tilt breathing
| Set | Reps |
|---|---|
| 1 | 10 |
SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions
Workout Blocks
HISS 4Q Agile/Relative Strength 10 Min AMRAP
Circuit
x 1
Perform 10 reps of the first 4 exercises as fast as possible, then run 400ft. Repeat this circuit and see how many circuits you can complete in a 10 min window (i.e. little to no rest!). Do not compromise form/technique to get the job done.