Cycle (x1)
1
2
3
4
5
6
7
Day 5
AHHPS 4Q Giant Set: Push/Pull
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
AHHPS 4Q Shoulder Mobility
Horizontal
Self-Massage: Foam Roll Lat
Set reps Hold
1 1 30s
Stability Ball Child’s Pose
Set reps Tempo
1 10 slow
Crab Single Leg Squat
Set reps Tempo
1 10 controlled
Half Kneel Loaded Shoulder Flexion
Set reps load Tempo
1 10 heavy controlled
Dowel Rod Halo
Set reps Tempo
1 10 controlled
Workout Blocks
AHHPS 4Q Giant Set Upper Body Push
Giant Set x 3
DB Bench Press
Set reps load Tempo Rest
1 5 heavy controlled 10s
2 5 heavy controlled 10s
3 5 heavy controlled 10s
Push Up to Rotation
Set reps Tempo Rest
1 5 controlled 10s
2 5 controlled 10s
3 5 controlled 10s
KB 1 Arm OH Rotational Press
Set reps load Tempo Rest
1 5 heavy controlled 10s
2 5 heavy controlled 10s
3 5 heavy controlled 10s
Push Up
Set reps Tempo Rest
1 10-20 controlled 2min
2 10-20 controlled 2min
3 10-20 controlled 2min
AHHPS 4Q Giant Set Upper Body Pull
Giant Set x 3
Neutral Grip Pull Up
Set reps Tempo Rest
1 3-10 controlled 10s
2 3-10 controlled 10s
3 3-10 controlled 10s
Lat Pulldown Wide Grip
Set reps load Tempo Rest
1 10 moderate controlled 10s
2 10 moderate controlled 10s
3 10 moderate controlled 10s
DB Lawnmower Row
Set reps load Tempo Rest
1 5 heavy controlled 10s
2 5 heavy controlled 10s
3 5 heavy controlled 10s
Suspended 1Arm Row w/ Rotation
Set reps Tempo Rest
1 8-10 controlled 2min
2 8-10 controlled 2min
3 8-10 controlled 2min
Cool Down Blocks
Cool Down
Horizontal
Vibration: Power Plate Stretch and Massage
Set time
1 5 min
AHHPS-L1 – Week 05 – Muscle Strength Day 5

AHHPS 4Q Giant Set: Push/Pull

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

Today's session is about increasing muscle mass or "toning up" for the upper body. You have 2 Giant Sets (4 Exercises in a row, minimal rest) to perform: one for Upper Body Pushing, the other for Upper Body Pulling.
Modify any exercises to meet your ability level or environment. The goal is you want to be able to fully exhaust your upper body after the end of 3 sets, so use a weight that creates fatigue after each exercise.

Warm-Up Blocks

AHHPS 4Q Shoulder Mobility
Horizontal Loading

ULT
Self-Massage: Foam Roll Lat
Set Reps Hold
1 1 30s h:m:s
LAR ULT
Stability Ball Child’s Pose
Set Reps Tempo
1 10 Slow
ULT
Crab Single Leg Squat
Set Reps Tempo
1 10 Controlled
LLT LAR
Half Kneel Loaded Shoulder Flexion
Set Reps Load Tempo
1 10 Heavy Controlled
UMT
Dowel Rod Halo
Set Reps Tempo
1 10 Controlled

Workout Blocks

AHHPS 4Q Giant Set Upper Body Push
Giant Set x 3

Perform all 4 exercises with minimal rest between exercises, and 2 min rest after finishing a set. Your heaviest exercise should go first and lightest exercise last.
Reduce ROM as you fatigue and stop the exercise once you have to compensate to finish a rep.

LLT
DB Bench Press
reps 5
load heavy
Tempo controlled
Rest 10s
Set Reps Load Tempo Rest
1 5 Heavy Controlled 10s (h:m:s)
2 5 Heavy Controlled 10s (h:m:s)
3 5 Heavy Controlled 10s (h:m:s)
UMT
Push Up to Rotation
reps 5
Tempo controlled
Rest 10s
Set Reps Tempo Rest
1 5 Controlled 10s (h:m:s)
2 5 Controlled 10s (h:m:s)
3 5 Controlled 10s (h:m:s)

5 Each side. Regress to knees or elevated surface if 10 reps cannot be reached

LMT
KB 1 Arm OH Rotational Press
reps 5
load heavy
Tempo controlled
Rest 10s
Set Reps Load Tempo Rest
1 5 Heavy Controlled 10s (h:m:s)
2 5 Heavy Controlled 10s (h:m:s)
3 5 Heavy Controlled 10s (h:m:s)
ULT
Push Up
reps 10-20
Tempo controlled
Rest 2min
Set Reps Tempo Rest
1 10-20 Controlled 2min (h:m:s)
2 10-20 Controlled 2min (h:m:s)
3 10-20 Controlled 2min (h:m:s)

Select a Push Up variation that allows you to complete at least 10 reps.

AHHPS 4Q Giant Set Upper Body Pull
Giant Set x 3

Perform all 4 exercises with minimal rest between exercises, and 2 min rest after finishing a set. Your heaviest exercise should go first and lightest exercise last.
Reduce ROM as you fatigue and stop the exercise once you have to compensate to finish a rep.

ULT
Neutral Grip Pull Up
reps 3-10
Tempo controlled
Rest 10s
Set Reps Tempo Rest
1 3-10 Controlled 10s (h:m:s)
2 3-10 Controlled 10s (h:m:s)
3 3-10 Controlled 10s (h:m:s)

Add load if you can do more than 10 reps. Use assistance if you can do less than 3 reps.

LLT
Lat Pulldown Wide Grip
reps 10
load moderate
Tempo controlled
Rest 10s
Set Reps Load Tempo Rest
1 10 Moderate Controlled 10s (h:m:s)
2 10 Moderate Controlled 10s (h:m:s)
3 10 Moderate Controlled 10s (h:m:s)
LMT
DB Lawnmower Row
reps 5
load heavy
Tempo controlled
Rest 10s
Set Reps Load Tempo Rest
1 5 Heavy Controlled 10s (h:m:s)
2 5 Heavy Controlled 10s (h:m:s)
3 5 Heavy Controlled 10s (h:m:s)
UMT
Suspended 1Arm Row w/ Rotation
reps 8-10
Tempo controlled
Rest 2min
Set Reps Tempo Rest
1 8-10 Controlled 2min (h:m:s)
2 8-10 Controlled 2min (h:m:s)
3 8-10 Controlled 2min (h:m:s)

Angle yourself so you fatigue between 8-10 reps per side.

Cool Down Blocks

Cool Down
Horizontal Loading

Vibration: Power Plate Stretch and Massage
Set Time
1 5 min h:m:s

Alternatively you can foam roll or stretch the upper extremity