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 8
AHHPS Muscle Movement Supersets Submax Strength
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
AHHPS - LLT/LMT Warmup Block - Hips
Horizontal
Low Intensity Elliptical
Set time
1 3 mins
Runner’s Hinge Ball Knee Drive
Set reps
1 10
Loaded Hamstring Stretch (Unilateral)
Set reps
1 8
Loaded Rotational Hip Flexor Stretch
Set reps
1 8
ViPR PRO Side Lunge with Forward Tilt breathing
Set reps
1 10
Mini Band Rotational Ward Quick Release
Set reps
1 6
Lateral Step Eye Tracking
Set reps
1 8
Workout Blocks
AHHPS Muscle Movement Superset: Shoulder & Lift Submax
Superset x 3
DB OH Overhead Press
Set reps load Tempo Rest
1 5 heavy controlled 0s
2 5 heavy controlled 0s
3 5 heavy controlled 0s
Split Stance Deadlift
Set reps load Tempo Rest
1 5 each heavy controlled 2min
2 5 each heavy controlled 2min
3 5 each heavy controlled 2min
AHHPS Muscle Movement Supersets: Back & Shift Submax
Superset x 3
1-Arm DB Reverse Fly
Set reps load Tempo Rest
1 5 heavy controlled 0s
2 5 heavy controlled 0s
3 5 heavy controlled 0s
[J] – Side Lunge, Offset Shovel
Set reps load Tempo Rest
1 5 each heavy controlled 2min
2 5 each heavy controlled 2min
3 5 each heavy controlled 2min
AHHPS Muscle Movement Superset: Glutes and Lift/Shift Submax
Superset x 3
KB SL RDL
Set reps load Tempo Rest
1 5 each heavy controlled 0s
2 5 each heavy controlled 0s
3 5 each heavy controlled 0s
[J] – Transverse, Reverse Chop
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
Self-Massage: Glutes, Lumbar, T-Spine
Horizontal
Self-Massage: Glutes
Set time
1 2 min
Self-Massage: Low Back
Set time
1 2 min
Self-Massage: T-Spine
Set time
1 2 min
RGL2 Final 11 Endurance Athlete Program Day 8

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 - LLT/LMT Warmup Block - Hips
Horizontal Loading

LLT
Low Intensity Elliptical
Set Time
1 3 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.

LLT
Runner’s Hinge Ball Knee Drive
Set Reps
1 10

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

LLT
Loaded Hamstring Stretch (Unilateral)
Set Reps
1 8

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

LMT
Loaded Rotational Hip Flexor Stretch
Set Reps
1 8

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

LMT
ViPR PRO Side Lunge with Forward Tilt breathing
Set Reps
1 10

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

LMT
Mini Band Rotational Ward Quick Release
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

LMT
Lateral Step Eye Tracking
Set Reps
1 8

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

Perform Seated or Standing

LLT
Split Stance Deadlift
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)

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)

LLT
1-Arm DB Reverse Fly
reps 5
load heavy
Tempo controlled
Rest 0s
Set Reps Load Tempo Rest
1 5 Heavy Controlled 0s (h:m:s)
2 5 Heavy Controlled 0s (h:m:s)
3 5 Heavy Controlled 0s (h:m:s)

Perform a 2-arm Reverse Fly

LMT
[J] – Side Lunge, Offset Shovel
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)

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).

LLT
KB SL RDL
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)
LMT
[J] – Transverse, Reverse Chop
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

Self-Massage: Glutes, Lumbar, T-Spine
Horizontal Loading

LAR
Self-Massage: Glutes
"How-to" self-massage for the glutes/posterior hip.
Set Time
1 2 min h:m:s
LAR
Self-Massage: Low Back
"How-to" self-massage for the low back/lumbar region.
Set Time
1 2 min 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