Week 1

1

2

3

4

5

Day 5

AHHPS 4Q Dynamic Stretches

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Work-In

Recovery Session

Recovery Blocks

AHHPS 4Q Dynamic Stretches

Child’s Pose to Cobra 2 x 10

Set	reps	Tempo
1	10	controlled
2	10	controlled

Prone Rotation to Rotational 1/2 Kneel 2 x 5

Set	reps	Tempo
1	5	controlled
2	5	controlled

Step Forward Flex then Step Back Extend 2 x 5

Set	reps	Tempo
1	5	controlled
2	5	controlled

G2S Forward to Lateral Lunge with Balance 2 x 5

Set	reps	Tempo
1	5	controlled
2	5	controlled

Squat to Lunge w/ OH Reach 2 x 10

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

ViPR PRO T-Step Rotations 2 x 10

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

Wide Stance Low to High Rotations 2 x 5

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

DB Multi-planar Lunge with Reaches 2 x 10

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

AHHPS-L1 – Week 03 – Mobility Day 5

AHHPS 4Q Dynamic Stretches

Work-In

Recovery Session

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Recovery Blocks

AHHPS 4Q Dynamic Stretches
Circuit x 2

ULT
Child’s Pose to Cobra

reps 10

Tempo controlled

Set	Reps	Tempo
1	10	Controlled
2	10	Controlled

UMT
Prone Rotation to Rotational 1/2 Kneel

reps 5

Tempo controlled

Set	Reps	Tempo
1	5	Controlled
2	5	Controlled

LAR ULT
Step Forward Flex then Step Back Extend

reps 5

Tempo controlled

Set	Reps	Tempo
1	5	Controlled
2	5	Controlled

UMT
G2S Forward to Lateral Lunge with Balance

reps 5

Tempo controlled

Set	Reps	Tempo
1	5	Controlled
2	5	Controlled

LLT
Squat to Lunge w/ OH Reach

reps 10

load light

Tempo controlled

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

LMT
ViPR PRO T-Step Rotations

reps 10

load light

Tempo controlled

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

LMT
Wide Stance Low to High Rotations

reps 5

load light

Tempo controlled

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

LMT
DB Multi-planar Lunge with Reaches

reps 10

load light

Tempo controlled

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