Week 1
1
2
3
4
5
6
7
Day 4
AHHPS - UMT Regeneration work
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Work-In
Recovery Session
Recovery Blocks
Working Block
Horizontal
Figure 8 Breathing for Recovery and Regeneration
Set reps
1 1 min
2 1 min
3 1 min
T Spine Mobility Thread The Needle Reach
Set reps
1 1 min per side
2 1 min per side
3 1 min per side
Pigeon Thread the Needle
Set reps
1 1 min per side
2 1 min per side
3 1 min per side
Kneeling Restorative Flow for Recovery and Regeneration
Set reps
1 1 min each side
2 1 min each side
3 1 min each side
Pigeon
Set reps
1 1 min per side
2 1 min per side
3 1 min per side
AHHPS-L1 – WEEK 12 – Recovery Week Day 4

AHHPS - UMT 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 multiplanar 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

UMT
Figure 8 Breathing for Recovery and Regeneration
Set Reps
1 1 min
2 1 min
3 1 min
LAR UMT
T Spine Mobility Thread The Needle Reach
Stretches out the shoulders and torso relative to the hips.
Set Reps
1 1 min per side
2 1 min per side
3 1 min per side
UMT
Pigeon Thread the Needle
Set Reps
1 1 min per side
2 1 min per side
3 1 min per side
UMT
Kneeling Restorative Flow for Recovery and Regeneration
Set Reps
1 1 min each side
2 1 min each side
3 1 min each side
LAR UMT
Pigeon
Stretch for the LPHC
Set Reps
1 1 min per side
2 1 min per side
3 1 min per side