AHHPS-L1 – Week 11 – Cardio Week Day 5
AHHPS Big 3 7-Step Prep Recovery Session
No Themes Assigned
Recovery Blocks
AHHPS - 7-Step Prep LLT/LMT - Foot/Ankle
Horizontal Loading
LLT
Stationary Bike
| Set | Time |
|---|---|
| 1 | 3 mins h:m:s |
| 2 | 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.
LMT
Big Toe Corkscrew Monster Band Spiral Squat
| Set | Reps |
|---|---|
| 1 | 4 each |
| 2 | 4 each |
SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions
LLT
KB Single Leg Squat Touchdown
| Set | Reps |
|---|---|
| 1 | 4 each |
| 2 | 4 each |
MOBILITY - Used to foster and maintain space in the body’s segments
LMT
Ankle Roll
| Set | Reps |
|---|---|
| 1 | 4 each |
| 2 | 4 each |
MOBILITY - Used to foster and maintain space in the body’s segments
LLT
Band Lateral Foot Reach with Anterior Ward
| Set | Reps |
|---|---|
| 1 | 5 each |
| 2 | 5 each |
SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions
AHHPS - 7-Step Prep ULT/UMT - TSpine
Horizontal Loading
GPR
ULT
Hot Shower
| Set | Time |
|---|---|
| 1 | 3 mins h:m:s |
| 2 | 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.
ULT
Seated Overhead Hand Iso Warding
| Set | Reps |
|---|---|
| 1 | 5 each |
| 2 | 5 each |
SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions
UMT
Lying Extension with Lateral Flexion
| Set | Reps |
|---|---|
| 1 | 5 each |
| 2 | 5 each |
MOBILITY - Used to foster and maintain space in the body’s segments
UMT
Prone T-Spine Rotation
| Set | Reps |
|---|---|
| 1 | 4 each |
| 2 | 4 each |
MOBILITY - Used to foster and maintain space in the body’s segments
UMT
Elevated Underswitch
| Set | Reps |
|---|---|
| 1 | 4 each |
| 2 | 4 each |
SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions
AHHPS - 7-Step Prep ULT/UMT Hips
Horizontal Loading
Rub and Scrub Pelvis
| Set | Time |
|---|---|
| 1 | 2 mins each h:m:s |
| 2 | 2 mins each 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.
ULT
Prisoner Runner’s Hinge
| Set | Reps |
|---|---|
| 1 | 5 each |
| 2 | 5 each |
SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions
LAR
ULT
Supine Slide Hip Decouple
| Set | Reps |
|---|---|
| 1 | 4 each |
| 2 | 4 each |
MOBILITY - Used to foster and maintain space in the body’s segments
LAR
UMT
Prone Atomic Frog T1 HpDC
| Set | Reps |
|---|---|
| 1 | 4 each |
| 2 | 4 each |
MOBILITY - Used to foster and maintain space in the body’s segments
UMT
Prisoner Runner’s Medial Hinge
| Set | Reps |
|---|---|
| 1 | 5 each |
| 2 | 5 each |
SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions