Week 1
1
2
3
4
5
6
7
Week 2
8
9
10
11
12
13
14
Week 3
15
16
17
18
19
20
21
Week 4
22
23
24
25
26
27
28
Day 22
AHHPS Muscle Movement Supersets Submax Strength
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
AHHPS - 7-Step Prep 4Q Whole Body Warmup Block
Horizontal
Dry Sauna
Set time
1 2 mins
Crab Single Leg Squat
Set reps
1 8
Child’s Pose to Cobra
Set reps
1 8
DB Multi-planar Lunge with Reaches
Set reps
1 8
Big Toe Corkscrew Monster Band Squat
Set reps
1 10
MB Rotational Wall Ward
Set reps
1 6
Eye Tracking Rotational Jump
Set reps
1 6
Workout Blocks
AHHPS Muscle Movement Superset: Shoulder & Lift Submax
Superset x 3
Split Stance Deadlift
Set reps load Tempo Rest
1 5 each heavy controlled 0s
2 5 each heavy controlled 0s
3 5 each heavy controlled 0s
DB OH Overhead Press
Set reps load Tempo Rest
1 5 heavy controlled 2min
2 5 heavy controlled 2min
3 5 heavy controlled 2min
AHHPS Muscle Movement Supersets: Back & Shift Submax
Superset x 3
[J] – Side Lunge, Offset Shovel
Set reps load Tempo Rest
1 5 each heavy controlled 0s
2 5 each heavy controlled 0s
3 5 each heavy controlled 0s
1-Arm DB Reverse Fly
Set reps load Tempo Rest
1 5 heavy controlled 2min
2 5 heavy controlled 2min
3 5 heavy controlled 2min
AHHPS Muscle Movement Superset: Glutes and Lift/Shift Submax
Superset x 3
[J] – Transverse, Reverse Chop
Set reps load Tempo Rest
1 5 each heavy controlled 0s
2 5 each heavy controlled 0s
3 5 each heavy controlled 0s
KB SL RDL
Set reps load Tempo Rest
1 5 each heavy controlled 2min
2 5 each heavy controlled 2min
3 5 each heavy controlled 2min
Cool Down Blocks
Bike Cool Down
Horizontal
Stationary Bike
Set time intensity
1 00:05:00 3
Self-Massage: Quadriceps
Set time
1 3 minutes
Self-Massage: Low Back
Set time
1 2min
Self-Massage: T-Spine
Set time
1 2 min
RGL2 Final 11 Endurance Athlete Program Day 22

AHHPS Muscle Movement Supersets Submax Strength

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

Today's Session Supersets a Muscle-Dominant exercise with a Movement-Dominant exercise. Specifically we're challenging the Shoulders, Back and Glutes along with Lifting and Shifting Patterns to improve Submaximal Strength in Odd-Positions and Dead Strength.

Warm-Up Blocks

AHHPS - 7-Step Prep 4Q Whole Body Warmup Block
Horizontal Loading

GPR ULT
Dry Sauna
Set Time
1 2 mins h:m:s

FLUID DYNAMIC - Intended to be used to move fluid (blood, lymph, water) in order to set the right internal body conditions to optimize tissue behaviors. Use these strategies as part of an effective warm-up, or as part of a structured recovery day.

ULT
Crab Single Leg Squat
Set Reps
1 8

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions

ULT
Child’s Pose to Cobra
Set Reps
1 8

MOBILITY - Used to foster and maintain space in the body’s segments

LMT
DB Multi-planar Lunge with Reaches
Set Reps
1 8

MOBILITY - Used to foster and maintain space in the body’s segments

LLT
Big Toe Corkscrew Monster Band Squat
Set Reps
1 10

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions

LMT
MB Rotational Wall Ward
Set Reps
1 6

EXCITATION - Intended to both up and down regulate motor units quickly to activate the system for proper joint and body motions

UMT
Eye Tracking Rotational Jump
Set Reps
1 6

STIMULATION - Intended to stimulate sensory-motor responses

Workout Blocks

AHHPS Muscle Movement Superset: Shoulder & Lift Submax
Superset x 3

This Superset combines a Shoulder Strength Exercise with a Whole Body Integrated Deadlift. Perform both exercises back to back and then rest for 2 min before repeating.

LLT
Split Stance Deadlift
reps 5 each
load heavy
Tempo controlled
Rest 0s
Set Reps Load Tempo Rest
1 5 each Heavy Controlled 0s (h:m:s)
2 5 each Heavy Controlled 0s (h:m:s)
3 5 each Heavy Controlled 0s (h:m:s)
LLT
DB OH Overhead Press
reps 5
load heavy
Tempo controlled
Rest 2min
Set Reps Load Tempo Rest
1 5 Heavy Controlled 2min (h:m:s)
2 5 Heavy Controlled 2min (h:m:s)
3 5 Heavy Controlled 2min (h:m:s)

Perform Seated or Standing

AHHPS Muscle Movement Supersets: Back & Shift Submax
Superset x 3

This Superset enhances Muscular Strength in the Back (Rhomboids and Rear Delt) and Movement Strength during a Shovel pattern (Odd Position and Tensile)

LMT
[J] – Side Lunge, Offset Shovel
reps 5 each
load heavy
Tempo controlled
Rest 0s
Set Reps Load Tempo Rest
1 5 each Heavy Controlled 0s (h:m:s)
2 5 each Heavy Controlled 0s (h:m:s)
3 5 each Heavy Controlled 0s (h:m:s)
LLT
1-Arm DB Reverse Fly
reps 5
load heavy
Tempo controlled
Rest 2min
Set Reps Load Tempo Rest
1 5 Heavy Controlled 2min (h:m:s)
2 5 Heavy Controlled 2min (h:m:s)
3 5 Heavy Controlled 2min (h:m:s)

Perform a 2-arm Reverse Fly

AHHPS Muscle Movement Superset: Glutes and Lift/Shift Submax
Superset x 3

This Superset enhances Muscular Strength in the Glutes and Hamstrings as well Movement Strength during a Lift and Shift pattern (Odd Position and Tensile).

LMT
[J] – Transverse, Reverse Chop
reps 5 each
load heavy
Tempo controlled
Rest 0s
Set Reps Load Tempo Rest
1 5 each Heavy Controlled 0s (h:m:s)
2 5 each Heavy Controlled 0s (h:m:s)
3 5 each Heavy Controlled 0s (h:m:s)
LLT
KB SL RDL
reps 5 each
load heavy
Tempo controlled
Rest 2min
Set Reps Load Tempo Rest
1 5 each Heavy Controlled 2min (h:m:s)
2 5 each Heavy Controlled 2min (h:m:s)
3 5 each Heavy Controlled 2min (h:m:s)

Cool Down Blocks

Bike Cool Down
Horizontal Loading

Perform this cool down to restore the fluids and enhance recovery.

LLT
Stationary Bike
Enhances power and/or endurance in the sagittal plane.
Set Time Intensity
1 00:05:00 h:m:s 3 RPE
LAR
Self-Massage: Quadriceps
"How-to" self-massage for the Quads
Set Time
1 3 minutes h:m:s
LAR
Self-Massage: Low Back
"How-to" self-massage for the low back/lumbar region.
Set Time
1 2min h:m:s
LAR
Self-Massage: T-Spine
"How-to" self-massage for the Thoracic Spine (mid-upper region of back).
Set Time
1 2 min h:m:s