Set	time
1	3 mins

AHHPS-L1 – Week 04 – Warm-Ups Day 4

AHHPS - LLT/LMT - Foot/Ankle

Workout

Mechanical

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Warm-Up Blocks

AHHPS - LLT/LMT Warmup Block - Foot/Ankle
Horizontal Loading

LLT
Stationary Bike

Enhances power and/or endurance in the sagittal plane.

Set	Time
1	3 mins h:m:s

FLUID DYNAMIC - Intended to be used to move fluid (blood, lymph, water) in order to set the right internal body conditions to optimize tissue behaviors. Use these strategies as part of an effective warm-up, or as part of a structured recovery day.

LMT
Big Toe Corkscrew Monster Band Spiral Squat

Set	Reps
1	8

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions

LLT
KB Single Leg Squat Touchdown

Set	Reps
1	8

MOBILITY - Used to foster and maintain space in the body’s segments

LMT
Ankle Roll

Set	Reps
1	8

MOBILITY - Used to foster and maintain space in the body’s segments

LLT
Band Lateral Foot Reach with Anterior Ward

Set	Reps
1	8

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions

LLT
Big Toe Corkscrew SL Hip Hinge Percussive Warding

Set	Reps
1	6

EXCITATION - Intended to both up and down regulate motor units quickly to activate the system for proper joint and body motions

LMT
Diagonal Lift Eye Tracking

Set	Reps
1	6

STIMULATION - Intended to stimulate sensory-motor responses

Week 1

Day 4

AHHPS - LLT/LMT - Foot/Ankle

Warm-Up Blocks

AHHPS - LLT/LMT Warmup Block - Foot/Ankle Horizontal Loading

LLT Stationary Bike

LMT Big Toe Corkscrew Monster Band Spiral Squat

LLT KB Single Leg Squat Touchdown

LMT Ankle Roll

LLT Band Lateral Foot Reach with Anterior Ward

LLT Big Toe Corkscrew SL Hip Hinge Percussive Warding

LMT Diagonal Lift Eye Tracking