Week 1
1
2
3
4
5
6
7
Day 4
AHHPS Muscle Movement Supersets Submax Strength
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Workout Blocks
AHHPS Muscle Movement Superset: Shoulder & Lift Submax
Superset x 3
DB OH Overhead Press
Set reps load Tempo Rest
1 5 heavy controlled 0s
2 5 heavy controlled 0s
3 5 heavy controlled 0s
Split Stance Deadlift
Set reps load Tempo Rest
1 5 each heavy controlled 2min
2 5 each heavy controlled 2min
3 5 each heavy controlled 2min
AHHPS Muscle Movement Supersets: Back & Shift Submax
Superset x 3
1-Arm DB Reverse Fly
Set reps load Tempo Rest
1 5 heavy controlled 0s
2 5 heavy controlled 0s
3 5 heavy controlled 0s
[J] – Side Lunge, Offset Shovel
Set reps load Tempo Rest
1 5 each heavy controlled 2min
2 5 each heavy controlled 2min
3 5 each heavy controlled 2min
AHHPS Muscle Movement Superset: Glutes and Lift/Shift Submax
Superset x 3
KB SL RDL
Set reps load Tempo Rest
1 5 each heavy controlled 0s
2 5 each heavy controlled 0s
3 5 each heavy controlled 0s
[J] – Transverse, Reverse Chop
Set reps load Tempo Rest
1 5 each heavy controlled 2min
2 5 each heavy controlled 2min
3 5 each heavy controlled 2min
AHHPS-L1 – Week 07- Combo Strength Day 4

AHHPS Muscle Movement Supersets Submax Strength

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

Today's Session Supersets a Muscle-Dominant exercise with a Movement-Dominant exercise. Specifically we're challenging the Shoulders, Back and Glutes along with Lifting and Shifting Patterns to improve Submaximal Strength in Odd-Positions and Dead Strength.

Workout Blocks

AHHPS Muscle Movement Superset: Shoulder & Lift Submax
Superset x 3

This Superset combines a Shoulder Strength Exercise with a Whole Body Integrated Deadlift. Perform both exercises back to back and then rest for 2 min before repeating.

LLT
DB OH Overhead Press
reps 5
load heavy
Tempo controlled
Rest 0s
Set Reps Load Tempo Rest
1 5 Heavy Controlled 0s (h:m:s)
2 5 Heavy Controlled 0s (h:m:s)
3 5 Heavy Controlled 0s (h:m:s)

Perform Seated or Standing

LLT
Split Stance Deadlift
reps 5 each
load heavy
Tempo controlled
Rest 2min
Set Reps Load Tempo Rest
1 5 each Heavy Controlled 2min (h:m:s)
2 5 each Heavy Controlled 2min (h:m:s)
3 5 each Heavy Controlled 2min (h:m:s)

AHHPS Muscle Movement Supersets: Back & Shift Submax
Superset x 3

This Superset enhances Muscular Strength in the Back (Rhomboids and Rear Delt) and Movement Strength during a Shovel pattern (Odd Position and Tensile)

LLT
1-Arm DB Reverse Fly
reps 5
load heavy
Tempo controlled
Rest 0s
Set Reps Load Tempo Rest
1 5 Heavy Controlled 0s (h:m:s)
2 5 Heavy Controlled 0s (h:m:s)
3 5 Heavy Controlled 0s (h:m:s)

Perform a 2-arm Reverse Fly

LMT
[J] – Side Lunge, Offset Shovel
reps 5 each
load heavy
Tempo controlled
Rest 2min
Set Reps Load Tempo Rest
1 5 each Heavy Controlled 2min (h:m:s)
2 5 each Heavy Controlled 2min (h:m:s)
3 5 each Heavy Controlled 2min (h:m:s)

AHHPS Muscle Movement Superset: Glutes and Lift/Shift Submax
Superset x 3

This Superset enhances Muscular Strength in the Glutes and Hamstrings as well Movement Strength during a Lift and Shift pattern (Odd Position and Tensile).

LLT
KB SL RDL
reps 5 each
load heavy
Tempo controlled
Rest 0s
Set Reps Load Tempo Rest
1 5 each Heavy Controlled 0s (h:m:s)
2 5 each Heavy Controlled 0s (h:m:s)
3 5 each Heavy Controlled 0s (h:m:s)
LMT
[J] – Transverse, Reverse Chop
reps 5 each
load heavy
Tempo controlled
Rest 2min
Set Reps Load Tempo Rest
1 5 each Heavy Controlled 2min (h:m:s)
2 5 each Heavy Controlled 2min (h:m:s)
3 5 each Heavy Controlled 2min (h:m:s)