Week 1
1
2
3
4
5
6
7
Day 2
AHHPS - ULT Regeneration work
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Work-In
Recovery Session
Recovery Blocks
Working Block
Horizontal
Wall Hip Hinge RP
Set reps
1 1 min (4 cycles of breath)
2 1 min (4 cycles of breath)
3 1 min (4 cycles of breath)
Child’s Pose to Cobra
Set reps
1 10
2 10
3 10
Kneeling 1 Arm OH Reach
Set reps
1 1 min each side (4 cycles of breath)
2 1 min each side (4 cycles of breath)
3 1 min each side (4 cycles of breath)
Heel sitting
Set reps
1 1 min each side (4 cycles of breath)
2 1 min each side (4 cycles of breath)
3 1 min each side (4 cycles of breath)
Squat to Forward Lunge with Anterior LPHC Stretch
Set reps
1 10
2 10
3 10
AHHPS-L1 – WEEK 12 – Recovery Week Day 2

AHHPS - ULT Regeneration work

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

This session involves moving the body in a simple linear way at low intensity to restore homeostasis and allow for recovery and super-compensation after a bout (or series of bouts) of stress.

Recovery Blocks

Working Block
Horizontal Loading

GAR ULT
Wall Hip Hinge RP
Restful post and stretch for the shoulders, torso and low back
Set Reps
1 1 min (4 cycles of breath)
2 1 min (4 cycles of breath)
3 1 min (4 cycles of breath)
ULT
Child’s Pose to Cobra
Set Reps
1 10
2 10
3 10
LAR ULT
Kneeling 1 Arm OH Reach
Stretch for the lats and torso.
Set Reps
1 1 min each side (4 cycles of breath)
2 1 min each side (4 cycles of breath)
3 1 min each side (4 cycles of breath)
GAR ULT
Heel sitting
Restful pose and stretch for the quads and LPHC.
Set Reps
1 1 min each side (4 cycles of breath)
2 1 min each side (4 cycles of breath)
3 1 min each side (4 cycles of breath)
ULT
Squat to Forward Lunge with Anterior LPHC Stretch
Set Reps
1 10
2 10
3 10