AHHPS-L1 – Week 01 – 4Q Intro Day 1
Muscle Strength Endurance: Total Body
Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout Blocks
Total Body Strength Endurance
Circuit
x 2
Circuit these 8 exercises, maintaining a moderate-low intensity with each exercise, minimal rest between exercises and high reps to build muscular endurance.
ULT
Elevated 1 Arm Plank with Reach
reps
20
load
light
Tempo
controlled
Rest
15s
reps
20
load
light
Tempo
controlled
Rest
15s
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 20 | Light | Controlled | 15s (h:m:s) |
| 2 | 20 | Light | Controlled | 15s (h:m:s) |
LLT
KB Goblet Sumo Squat
reps
20
load
light
Tempo
controlled
Rest
15s
reps
20
load
light
Tempo
controlled
Rest
15s
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 20 | Light | Controlled | 15s (h:m:s) |
| 2 | 20 | Light | Controlled | 15s (h:m:s) |
ULT
Push Up
reps
20
load
light
Tempo
controlled
Rest
15s
reps
20
load
light
Tempo
controlled
Rest
15s
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 20 | Light | Controlled | 15s (h:m:s) |
| 2 | 20 | Light | Controlled | 15s (h:m:s) |
LLT
DB Bentover Row
reps
20
load
light
Tempo
controlled
Rest
15s
reps
20
load
light
Tempo
controlled
Rest
15s
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 20 | Light | Controlled | 15s (h:m:s) |
| 2 | 20 | Light | Controlled | 15s (h:m:s) |
UMT
Side Lunge
reps
20
load
light
Tempo
controlled
Rest
15s
reps
20
load
light
Tempo
controlled
Rest
15s
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 20 | Light | Controlled | 15s (h:m:s) |
| 2 | 20 | Light | Controlled | 15s (h:m:s) |
LLT
DB Scaption
reps
20
load
light
Tempo
controlled
Rest
15s
reps
20
load
light
Tempo
controlled
Rest
15s
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 20 | Light | Controlled | 15s (h:m:s) |
| 2 | 20 | Light | Controlled | 15s (h:m:s) |