Cycle (x1)
1
2
3
4
5
6
7
Day 6
AHHPS 4Q Giant Set Legs
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
AHHPS 4Q Hip Mobility
Horizontal
Prone Atomic Frog T1 HpDC
Set reps Tempo
1 5 controlled
Quadruped Medial Hip Stretch
Set reps Tempo
1 5 controlled
Pigeon Thread the Needle
Set reps Tempo
1 5 controlled
Loaded Rotational Hip Flexor Stretch
Set reps load Hold
1 5 heavy
Loaded Hamstring Stretch (Unilateral)
Set reps load Hold
1 5 heavy
In Out Squat
Set reps Tempo
1 5 controlled
Kneeling Zig Zag G2S
Set reps Tempo
1 5 controlled
Workout Blocks
AHHPS 4Q Giant Set Anterior Legs
Giant Set x 3
BB Split Front Squat
Set reps load Tempo Rest
1 5 heavy controlled 10s
2 5 heavy controlled 10s
3 5 heavy controlled 10s
DB Transverse Lunge Shoulder Carry
Set reps load Tempo Rest
1 5 heavy controlled 10s
2 5 heavy controlled 10s
3 5 heavy controlled 10s
Bulgarian Squat with Medial Reach
Set reps Tempo Rest
1 5 controlled 10s
2 5 controlled 10s
3 5 controlled 10s
Reverse Lunge w/ OH Reach
Set reps Tempo Rest
1 10 controlled 2min
2 10 controlled 2min
3 10 controlled 2min
AHHPS 4Q Giant Set Posterior Legs
Giant Set x 3
KB SL RDL
Set reps load Tempo Rest
1 5 heavy controlled 10s
2 5 heavy controlled 10s
3 5 heavy controlled 10s
SL Bridge Ceiling Press
Set reps Tempo Rest
1 10 controlled 10s
2 10 controlled 10s
3 10 controlled 10s
Crossover DB Deadlift
Set reps load Tempo Rest
1 5 heavy controlled 10s
2 5 heavy controlled 10s
3 5 heavy controlled 10s
Alternating SL Rotational Quarter Squat Touchdown
Set reps Tempo Rest
1 6 controlled 2min
2 6 controlled 2min
3 6 controlled 2min
Cool Down Blocks
Cool Down Block
Horizontal
Kneeling Restorative Flow for Recovery and Regeneration
Set reps Tempo
1 5 slow
90-90 Supine Pose
Set time
1 5 min
AHHPS-L1 – Week 05 – Muscle Strength Day 6

AHHPS 4Q Giant Set Legs

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

Today's Session uses the 4Q Giant Set protocol for the Legs. You have two working blocks, one for the "Anterior Legs" (Quad and Hip Flexor Dominant) and the other for "Posterior Legs" (Glute, Hamstrings, Calves).
Modify any exercise to best accommodate your environment.

Warm-Up Blocks

AHHPS 4Q Hip Mobility
Horizontal Loading

8 exercises that gradually progress to improve Hip Mobility

LAR UMT
Prone Atomic Frog T1 HpDC
T1= Threshold 1
Set Reps Tempo
1 5 Controlled
LAR ULT
Quadruped Medial Hip Stretch
Set Reps Tempo
1 5 Controlled
UMT
Pigeon Thread the Needle
Set Reps Tempo
1 5 Controlled
LMT
Loaded Rotational Hip Flexor Stretch
Set Reps Load Hold
1 5 Heavy h:m:s
LLT
Loaded Hamstring Stretch (Unilateral)
Set Reps Load Hold
1 5 Heavy h:m:s
UMT
In Out Squat
Set Reps Tempo
1 5 Controlled
UMT
Kneeling Zig Zag G2S
Set Reps Tempo
1 5 Controlled

Workout Blocks

AHHPS 4Q Giant Set Anterior Legs
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
BB Split Front Squat
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)
LMT
DB Transverse Lunge Shoulder Carry
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
Bulgarian Squat with Medial Reach
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)
ULT
Reverse Lunge w/ OH Reach
reps 10
Tempo controlled
Rest 2min
Set Reps Tempo Rest
1 10 Controlled 2min (h:m:s)
2 10 Controlled 2min (h:m:s)
3 10 Controlled 2min (h:m:s)

Alternate Lunges

AHHPS 4Q Giant Set Posterior Legs
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
KB SL RDL
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
SL Bridge Ceiling Press
reps 10
Tempo controlled
Rest 10s
Set Reps Tempo Rest
1 10 Controlled 10s (h:m:s)
2 10 Controlled 10s (h:m:s)
3 10 Controlled 10s (h:m:s)
LMT
Crossover DB Deadlift
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
Alternating SL Rotational Quarter Squat Touchdown
reps 6
Tempo controlled
Rest 2min
Set Reps Tempo Rest
1 6 Controlled 2min (h:m:s)
2 6 Controlled 2min (h:m:s)
3 6 Controlled 2min (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

UMT
Kneeling Restorative Flow for Recovery and Regeneration
Set Reps Tempo
1 5 Slow
GPR ULT
90-90 Supine Pose
Restful pose and an easier position to learn how to diaphragmatically breathe.
Set Time
1 5 min h:m:s

Slow Breathing while being mindful