Week 1
1
2
3
4
5
Day 2
AHHPS 4Q Hip Mobility
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Work-In
Recovery Session
Recovery Blocks
AHHPS 4Q Hip Mobility
Circuit x 2
Supine Slide Hip Decouple
Set reps Tempo
1 6 slow
2 6 slow
Prone Atomic Frog T1 HpDC
Set reps Tempo
1 6 slow
2 6 slow
Quadruped Medial Hip Stretch
Set reps Tempo
1 6 slow
2 6 slow
Pigeon Thread the Needle
Set reps Tempo
1 6 slow
2 6 slow
Loaded Rotational Hip Flexor Stretch
Set reps load Hold
1 5 light 5s
2 5 light 5s
Loaded Hamstring Stretch (Unilateral)
Set reps load Hold
1 5 light 5s
2 5 light 5s
In Out Squat
Set reps Tempo
1 10 controlled
2 10 controlled
Kneeling Zig Zag G2S
Set reps Tempo
1 5 controlled
2 5 controlled
AHHPS-L1 – Week 03 – Mobility Day 2

AHHPS 4Q Hip Mobility

Work-In
Recovery Session
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

Recovery Blocks

AHHPS 4Q Hip Mobility
Circuit x 2

LAR ULT
Supine Slide Hip Decouple
reps 6
Tempo slow
Set Reps Tempo
1 6 Slow
2 6 Slow
LAR UMT
Prone Atomic Frog T1 HpDC
reps 6
Tempo slow
T1= Threshold 1
Set Reps Tempo
1 6 Slow
2 6 Slow
LAR ULT
Quadruped Medial Hip Stretch
reps 6
Tempo slow
Set Reps Tempo
1 6 Slow
2 6 Slow
UMT
Pigeon Thread the Needle
reps 6
Tempo slow
Set Reps Tempo
1 6 Slow
2 6 Slow
LMT
Loaded Rotational Hip Flexor Stretch
reps 5
load light
Hold 5s
Set Reps Load Hold
1 5 Light 5s h:m:s
2 5 Light 5s h:m:s
LLT
Loaded Hamstring Stretch (Unilateral)
reps 5
load light
Hold 5s
Set Reps Load Hold
1 5 Light 5s h:m:s
2 5 Light 5s h:m:s
UMT
In Out Squat
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled
2 10 Controlled
UMT
Kneeling Zig Zag G2S
reps 5
Tempo controlled
Set Reps Tempo
1 5 Controlled
2 5 Controlled