Week 1
1
2
3
4
5
6
7
Day 6
AHHPS Alternating Muscle and Agile Strength
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Workout Blocks
AHHPS Alt Muscle and Agile Strength
Circuit x 3
DB Bench Press
Set reps load Tempo Rest
1 5 heavy controlled 30s
2 5 heavy controlled 30s
3 5 heavy controlled 30s
Long Arm KB Swings
Set time load Tempo Rest
1 60s moderate controlled 30s
2 60s moderate controlled 30s
3 60s moderate controlled 30s
BB Bentover Row 3:2:1 Tempo
Set reps load Tempo Rest
1 5 heavy 3:2:1 30s
2 5 heavy 3:2:1 30s
3 5 heavy 3:2:1 30s
Alternating KB Swings Narrow
Set time load Tempo Rest
1 60s moderate controlled 30s
2 60s moderate controlled 30s
3 60s moderate controlled 30s
DB Scaption
Set reps load Tempo Rest
1 5 heavy controlled 30s
2 5 heavy controlled 30s
3 5 heavy controlled 30s
Alternating KB Swing with Side Step
Set time load Tempo Rest
1 60s moderate controlled 30s
2 60s moderate controlled 30s
3 60s moderate controlled 30s
Rope Pulldown Triceps
Set reps load Tempo Rest
1 5 heavy controlled 30s
2 5 heavy controlled 30s
3 5 heavy controlled 30s
KB Pivot Swing
Set time load Tempo Rest
1 60s moderate controlled 30s
2 60s moderate controlled 30s
3 60s moderate controlled 30s
AHHPS-L1 – Week 07- Combo Strength Day 6

AHHPS Alternating Muscle and Agile Strength

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

In Today's Session, we alternate between a a Muscle-Focused Submaximal Exercise and an Agile Strength Endurance Exercise. By circuiting this session, not only will we develop both muscle and movement-based Strength, we should also see some aerobic cardiorespiratory benefits. Because the Agile Strength exercises are hip-centric, the muscle-dominant exercises will be upper body focused.

Workout Blocks

AHHPS Alt Muscle and Agile Strength
Circuit x 3

Alternate between an upper-body focused muscular exercise with a KB swing pattern. Perform 3 sets in a circuit fashion with 15-30s between exercises. Muscle exercises are meant to be heavy (fatigue around 5 reps) while the KB Swings are endurance focused. Expect to get winded so add more rest between exercises if your strength begins to decline.

LLT
DB Bench Press
reps 5
load heavy
Tempo controlled
Rest 30s
Set Reps Load Tempo Rest
1 5 Heavy Controlled 30s (h:m:s)
2 5 Heavy Controlled 30s (h:m:s)
3 5 Heavy Controlled 30s (h:m:s)
LLT
Long Arm KB Swings
time 60s
load moderate
Tempo controlled
Rest 30s
Set Time Load Tempo Rest
1 60s h:m:s Moderate Controlled 30s (h:m:s)
2 60s h:m:s Moderate Controlled 30s (h:m:s)
3 60s h:m:s Moderate Controlled 30s (h:m:s)
LLT
BB Bentover Row 3:2:1 Tempo
reps 5
load heavy
Tempo 3:2:1
Rest 30s
Set Reps Load Tempo Rest
1 5 Heavy 3:2:1 30s (h:m:s)
2 5 Heavy 3:2:1 30s (h:m:s)
3 5 Heavy 3:2:1 30s (h:m:s)

1 Concentric, 2 Hold, 3 Eccentric

LMT
Alternating KB Swings Narrow
time 60s
load moderate
Tempo controlled
Rest 30s
This Exercise is LMT due to the amount of rotation and front plane movement.
Set Time Load Tempo Rest
1 60s h:m:s Moderate Controlled 30s (h:m:s)
2 60s h:m:s Moderate Controlled 30s (h:m:s)
3 60s h:m:s Moderate Controlled 30s (h:m:s)
LLT
DB Scaption
reps 5
load heavy
Tempo controlled
Rest 30s
Set Reps Load Tempo Rest
1 5 Heavy Controlled 30s (h:m:s)
2 5 Heavy Controlled 30s (h:m:s)
3 5 Heavy Controlled 30s (h:m:s)
LMT
Alternating KB Swing with Side Step
time 60s
load moderate
Tempo controlled
Rest 30s
Set Time Load Tempo Rest
1 60s h:m:s Moderate Controlled 30s (h:m:s)
2 60s h:m:s Moderate Controlled 30s (h:m:s)
3 60s h:m:s Moderate Controlled 30s (h:m:s)
LLT
Rope Pulldown Triceps
reps 5
load heavy
Tempo controlled
Rest 30s
Set Reps Load Tempo Rest
1 5 Heavy Controlled 30s (h:m:s)
2 5 Heavy Controlled 30s (h:m:s)
3 5 Heavy Controlled 30s (h:m:s)
LMT
KB Pivot Swing
time 60s
load moderate
Tempo controlled
Rest 30s
Set Time Load Tempo Rest
1 60s h:m:s Moderate Controlled 30s (h:m:s)
2 60s h:m:s Moderate Controlled 30s (h:m:s)
3 60s h:m:s Moderate Controlled 30s (h:m:s)