Week 1
1
2
3
4
5
6
7
Day 2
4Q Cardio Circuit
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Metabolic
Warm-Up Blocks
4Q Dynamic Warm-Up 1
Giant Set x 2
Pigeon Squat to Cobra
Set reps Tempo Rest
1 10 controlled 0s
2 10 controlled 0s
World’s Greatest Stretch
Set reps Tempo Rest
1 10 controlled 0s
2 10 controlled 0s
DB Toe Sweeps
Set reps load Tempo Rest
1 10 light controlled 0s
2 10 light controlled 0s
DB Multi-planar Lunge with Reaches
Set reps load Tempo Rest
1 10 light controlled 0s
2 10 light controlled 0s
Workout Blocks
4Q Cardio Circuit
Giant Set x 3
MB Squat to Press
Set time load Tempo Rest
1 60s light controlled 15s
2 60s light controlled 15s
3 60s light controlled 15s
Cardio Breakdown
Set time load Tempo Rest
1 60s light controlled 15s
2 60s light controlled 15s
3 60s light controlled 15s
Reverse Paddle
Set time load Tempo Rest
1 60s light controlled 15s
2 60s light controlled 15s
3 60s light controlled 15s
Rotational Step to Squat
Set time load Tempo Rest
1 60s light controlled 15s
2 60s light controlled 15s
3 60s light controlled 15s
Cool Down Blocks
Cool Down Block
Horizontal
Restore Childs Pose Lat Reach
Set time Tempo
1 2min controlled
AHHPS-L1 – Week 01 – 4Q Intro Day 2

4Q Cardio Circuit

Workout
Mechanical
Metabolic
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
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
Set Reps Tempo Rest
1 10 controlled 0s (h:m:s)
2 10 controlled 0s (h:m:s)
LLT
DB Toe Sweeps
reps 10
load light
Tempo
Rest 0s
Set Reps Load Tempo Rest
1 10 Light controlled 0s (h:m:s)
2 10 Light controlled 0s (h:m:s)
LMT
DB Multi-planar Lunge with Reaches
reps 10
load light
Tempo
Rest 0s
Set Reps Load Tempo Rest
1 10 Light controlled 0s (h:m:s)
2 10 Light 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
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
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
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)
UMT
Rotational Step to Squat
time 60s
load light
Tempo
Rest 15s
Works the legs while emphasizing transverse plane movement
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)

Cool Down Blocks

Cool Down Block
Horizontal Loading

GAR ULT
Restore Childs Pose Lat Reach
Restful pose and stretch for the quads, hips, lats and torso
Set Time Tempo
1 2min h:m:s controlled