Week 1

1

2

3

4

5

Day 4

AHHPS 4Q Shoulder Mobility

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Work-In

Recovery Session

Recovery Blocks

AHHPS 4Q Shoulder Mobility

Self-Massage: Foam Roll Lat 2 x 1

Set	reps	Hold
1	1	30s
2	1	30s

Stability Ball Child’s Pose 2 x 10

Set	reps	Hold
1	10	5s
2	10	5s

Crab Single Leg Squat 2 x 5

Set	reps	Tempo
1	5	controlled
2	5	controlled

Half Kneel Loaded Shoulder Flexion 2 x 5

Set	reps	load	Tempo
1	5	moderate	controlled
2	5	moderate	controlled

Wall Alternating Overhead Reach 2 x 10

Set	reps	Tempo
1	10	controlled
2	10	controlled

Dowel Rod Halo 2 x 10

Set	reps	Tempo
1	10	controlled
2	10	controlled

KB 1 Arm OH Rotational Press 2 x 5

Set	reps	load	Tempo
1	5	light	controlled
2	5	light	controlled

Set	reps	load	Tempo
1	10	light	controlled
2	10	light	controlled

AHHPS-L1 – Week 03 – Mobility Day 4

AHHPS 4Q Shoulder Mobility

Work-In

Recovery Session

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Recovery Blocks

AHHPS 4Q Shoulder Mobility
Circuit x 2

ULT
Self-Massage: Foam Roll Lat

reps 1

Hold 30s

Set	Reps	Hold
1	1	30s h:m:s
2	1	30s h:m:s

LAR ULT
Stability Ball Child’s Pose

reps 10

Hold 5s

Set	Reps	Hold
1	10	5s h:m:s
2	10	5s h:m:s

ULT
Crab Single Leg Squat

reps 5

Tempo controlled

Set	Reps	Tempo
1	5	Controlled
2	5	Controlled

LLT LAR
Half Kneel Loaded Shoulder Flexion

reps 5

load moderate

Tempo controlled

Set	Reps	Load	Tempo
1	5	Moderate	Controlled
2	5	Moderate	Controlled

ULT
Wall Alternating Overhead Reach

reps 10

Tempo controlled

Set	Reps	Tempo
1	10	Controlled
2	10	Controlled

UMT
Dowel Rod Halo

reps 10

Tempo controlled

Set	Reps	Tempo
1	10	Controlled
2	10	Controlled

LMT
KB 1 Arm OH Rotational Press

reps 5

load light

Tempo controlled

Set	Reps	Load	Tempo
1	5	Light	Controlled
2	5	Light	Controlled

LMT
KB Halo

reps 10

load light

Tempo controlled

Switch Directions every 5 seconds

Set	Reps	Load	Tempo
1	10	Light	Controlled
2	10	Light	Controlled