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.
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
Warm-Up Blocks
AHHPS 4Q Hip Mobility
Horizontal Loading
8 exercises that gradually progress to improve Hip Mobility
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
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
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) |
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
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
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) |