Week 1
1
2
3
4
5
6
7
Day 3
AHHPS - Regeneration Breathing
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Work-In
Recovery Session
Recovery Blocks
Working Block
Horizontal
90-90 Supine Pose
Set reps
1 1 min (4 cycles of breath)
2 1 min (4 cycles of breath)
3 1 min (4 cycles of breath)
Half Kneeling Sky Reach w_Breath
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)
Ankle Squash with Lateral breathing RP
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)
ViPR PRO Side Lunge with Forward Tilt breathing
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)
Deep Squat Forward Reach
Set reps
1 1 min (4 cycles of breath)
2 1 min (4 cycles of breath)
3 1 min (4 cycles of breath)
AHHPS-L1 – WEEK 12 – Recovery Week Day 3

AHHPS - Regeneration Breathing

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

Use this session to guide various recovery breathing techniques. This stimulates vagal tone and overall parasympathetic outcomes.

Recovery Blocks

Working Block
Horizontal Loading

GPR ULT
90-90 Supine Pose
Restful pose and an easier position to learn how to diaphragmatically breathe.
Set Reps
1 1 min (4 cycles of breath)
2 1 min (4 cycles of breath)
3 1 min (4 cycles of breath)
GAR ULT
Half Kneeling Sky Reach w_Breath
Stretch for the front hip and torso. Breath focused.
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)
LAR ULT
Ankle Squash with Lateral breathing RP
Restful pose, stretch for the quads and breathing conditioning
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)
LMT
ViPR PRO Side Lunge with Forward Tilt breathing
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
Deep Squat Forward Reach
Restful pose and stretch for the LPHC and torso.
Set Reps
1 1 min (4 cycles of breath)
2 1 min (4 cycles of breath)
3 1 min (4 cycles of breath)

Hold and maintain grip on TRX or external anchor as your squat if deep squat cannot be achieved with body weight