Cycle (x1)
1
2
3
4
5
6
7
Day 1
Max/Submax Total Body Strength
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
AHHPS 4Q Dynamic Stretches
Horizontal
Child’s Pose to Cobra
Set reps Tempo
1 10 controlled
Prone Rotation to Rotational 1/2 Kneel
Set reps Tempo
1 10 controlled
Step Forward Flex then Step Back Extend
Set reps Tempo
1 10 controlled
G2S Forward to Lateral Lunge with Balance
Set reps Tempo
1 10 controlled
Squat to Lunge w/ OH Reach
Set reps load Tempo
1 10 heavy controlled
ViPR PRO T-Step Rotations
Set reps load Tempo
1 10 heavy controlled
Wide Stance Low to High Rotations
Set reps load Tempo
1 10 heavy controlled
DB Multi-planar Lunge with Reaches
Set reps load Tempo
1 10 heavy controlled
Workout Blocks
AHHPS Max/Submax Strength Total Body
Horizontal
DB Bench Press
Set reps load Tempo Rest
1 3-5 heavy controlled 60-90s
2 3-5 heavy controlled 60-90s
3 3-5 heavy controlled 60-90s
4 3-5 heavy controlled 60-90s
DB OH Overhead Press
Set reps load Tempo Rest
1 3-5 heavy controlled 60-90s
2 3-5 heavy controlled 60-90s
3 3-5 heavy controlled 60-90s
4 3-5 heavy controlled 60-90s
BB Deadlift Neutral Stance
Set reps load Tempo Rest
1 3-5 heavy controlled 60-90s
2 3-5 heavy controlled 60-90s
3 3-5 heavy controlled 60-90s
4 3-5 heavy controlled 60-90s
BB Back Squat Neutral Stance
Set reps load Tempo Rest
1 3-5 heavy controlled 60-90s
2 3-5 heavy controlled 60-90s
3 3-5 heavy controlled 60-90s
4 3-5 heavy controlled 60-90s
Neutral Grip Pull Up
Set reps Tempo Rest
1 3-5 controlled 60-90s
2 3-5 controlled 60-90s
3 3-5 controlled 60-90s
4 3-5 controlled 60-90s
DB Lawnmower Row
Set reps load Tempo Rest
1 3-5 heavy controlled 60-90s
2 3-5 heavy controlled 60-90s
3 3-5 heavy controlled 60-90s
4 3-5 heavy controlled 60-90s
Cool Down Blocks
Cool Down Block
Horizontal
Double Leg Restorative Pose
Set time
1 2 min
AHHPS-L1 – Week 05 – Muscle Strength Day 1

Max/Submax Total Body Strength

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

Warm-Up Blocks

AHHPS 4Q Dynamic Stretches
Horizontal Loading

ULT
Child’s Pose to Cobra
Set Reps Tempo
1 10 Controlled
UMT
Prone Rotation to Rotational 1/2 Kneel
Set Reps Tempo
1 10 Controlled
LAR ULT
Step Forward Flex then Step Back Extend
Set Reps Tempo
1 10 Controlled
UMT
G2S Forward to Lateral Lunge with Balance
Set Reps Tempo
1 10 Controlled
LLT
Squat to Lunge w/ OH Reach
Set Reps Load Tempo
1 10 Heavy Controlled
LMT
ViPR PRO T-Step Rotations
Set Reps Load Tempo
1 10 Heavy Controlled
LMT
Wide Stance Low to High Rotations
Set Reps Load Tempo
1 10 Heavy Controlled
LMT
DB Multi-planar Lunge with Reaches
Set Reps Load Tempo
1 10 Heavy Controlled

Workout Blocks

AHHPS Max/Submax Strength Total Body
Horizontal Loading

Complete all sets of each exercise before moving on to the next exercise. Use an extra slow tempo (4:2:1) if you do not have the right amount of weight to reach fatigue within a 3-5 rep range. You can also change the order of the exercises to best suit your environment.
If you want to save time, you can perform an upper body exercise followed by a lower body exercise in a superset. Just make sure to give yourself plenty of rest after each superset.

LLT
DB Bench Press
Set Reps Load Tempo Rest
1 3-5 Heavy Controlled 60-90s (h:m:s)
2 3-5 Heavy Controlled 60-90s (h:m:s)
3 3-5 Heavy Controlled 60-90s (h:m:s)
4 3-5 Heavy Controlled 60-90s (h:m:s)
LLT
DB OH Overhead Press
Set Reps Load Tempo Rest
1 3-5 Heavy Controlled 60-90s (h:m:s)
2 3-5 Heavy Controlled 60-90s (h:m:s)
3 3-5 Heavy Controlled 60-90s (h:m:s)
4 3-5 Heavy Controlled 60-90s (h:m:s)
LLT
BB Deadlift Neutral Stance
Set Reps Load Tempo Rest
1 3-5 Heavy Controlled 60-90s (h:m:s)
2 3-5 Heavy Controlled 60-90s (h:m:s)
3 3-5 Heavy Controlled 60-90s (h:m:s)
4 3-5 Heavy Controlled 60-90s (h:m:s)
LLT
BB Back Squat Neutral Stance
Set Reps Load Tempo Rest
1 3-5 Heavy Controlled 60-90s (h:m:s)
2 3-5 Heavy Controlled 60-90s (h:m:s)
3 3-5 Heavy Controlled 60-90s (h:m:s)
4 3-5 Heavy Controlled 60-90s (h:m:s)
ULT
Neutral Grip Pull Up
Set Reps Tempo Rest
1 3-5 Controlled 60-90s (h:m:s)
2 3-5 Controlled 60-90s (h:m:s)
3 3-5 Controlled 60-90s (h:m:s)
4 3-5 Controlled 60-90s (h:m:s)

Add load if you can do more than 5 pull ups. Add assistance if you can't do 1 pull up. Alternatively you can perform a Lat Pulldown.

LMT
DB Lawnmower Row
Set Reps Load Tempo Rest
1 3-5 Heavy Controlled 60-90s (h:m:s)
2 3-5 Heavy Controlled 60-90s (h:m:s)
3 3-5 Heavy Controlled 60-90s (h:m:s)
4 3-5 Heavy Controlled 60-90s (h:m:s)

Can hold onto a chair or wall for support.
Substitute for Machine Row is acceptable.

Cool Down Blocks

Cool Down Block
Horizontal Loading

UMT
Double Leg Restorative Pose
Set Time
1 2 min h:m:s

Perform slow diaphragmatic breathing: 20s per breath