AHHPS-L1 – Week 01 – 4Q Intro Day 2
4Q Cardio Circuit
Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Warm-Up Blocks
4Q Dynamic Warm-Up 1
Giant Set
x 2
ULT
Pigeon Squat to Cobra
reps
10
Tempo
Rest
0s
reps
10
Tempo
Rest
0s
Set | Reps | Tempo | Rest |
---|---|---|---|
1 | 10 | controlled | 0s (h:m:s) |
2 | 10 | controlled | 0s (h:m:s) |
UMT
World’s Greatest Stretch
reps
10
Tempo
Rest
0s
reps
10
Tempo
Rest
0s
Set | Reps | Tempo | Rest |
---|---|---|---|
1 | 10 | controlled | 0s (h:m:s) |
2 | 10 | controlled | 0s (h:m:s) |
Workout Blocks
4Q Cardio Circuit
Giant Set
x 3
Cycle through these exercises with minimal rest between exercises. Mechanically all 4 quadrants are used to promote a variable approach to an aerobic conditioning cardio session.
LLT
MB Squat to Press
time
60s
load
light
Tempo
Rest
15s
time
60s
load
light
Tempo
Rest
15s
A combination exercise that enhances full body endurance and/or power in the sagittal plane.
Set | Time | Load | Tempo | Rest |
---|---|---|---|---|
1 | 60s h:m:s | Light | controlled | 15s (h:m:s) |
2 | 60s h:m:s | Light | controlled | 15s (h:m:s) |
3 | 60s h:m:s | Light | controlled | 15s (h:m:s) |
ULT
Cardio Breakdown
time
60s
load
light
Tempo
Rest
15s
time
60s
load
light
Tempo
Rest
15s
A coordinative agility drill that enhances starting and stoping movement in the sagittal plane.
Set | Time | Load | Tempo | Rest |
---|---|---|---|---|
1 | 60s h:m:s | Light | controlled | 15s (h:m:s) |
2 | 60s h:m:s | Light | controlled | 15s (h:m:s) |
3 | 60s h:m:s | Light | controlled | 15s (h:m:s) |
LMT
Reverse Paddle
time
60s
load
light
Tempo
Rest
15s
time
60s
load
light
Tempo
Rest
15s
A coordinative full body exercise that enhances movement across the body while in
in the sagittal plane.
Set | Time | Load | Tempo | Rest |
---|---|---|---|---|
1 | 60s h:m:s | Light | controlled | 15s (h:m:s) |
2 | 60s h:m:s | Light | controlled | 15s (h:m:s) |
3 | 60s h:m:s | Light | controlled | 15s (h:m:s) |