Week 1
1
2
3
4
5
6
7
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Work-In
Recovery Session
Recovery Blocks
4Q Foot/Ankle Mobility 1
Horizontal
Set reps load Tempo Rest
1 10 light controlled 30s
2 10 light controlled 30s
3 10 light controlled 30s
Set reps Tempo Rest
1 10 controlled 30s
2 10 controlled 30s
3 10 controlled 30s
Set reps Tempo Rest
1 10 controlled 30s
2 10 controlled 30s
3 10 controlled 30s
Set reps load Tempo Rest
1 10 light controlled 30s
2 10 light controlled 30s
3 10 light controlled 30s
4Q Hip Mobility 1
Horizontal
Set reps Tempo Rest
1 10 controlled 30s
2 10 controlled 30s
3 10 controlled 30s
Set reps Tempo Rest
1 10 controlled 30s
2 10 controlled 30s
3 10 controlled 30s
Set reps load Tempo Rest
1 10 light controlled 30s
2 10 light controlled 30s
3 10 light controlled 30s
Set reps load Tempo Rest
1 10 light controlled 30s
2 10 light controlled 30s
3 10 light controlled 30s
T-Spine 4Q Mobility 1
Horizontal
Set reps Tempo Rest
1 10 controlled 30s
2 10 controlled 30s
Set reps Tempo Rest
1 10 controlled 30s
2 10 controlled 30s
Set reps load Tempo Rest
1 10 light controlled 30s
2 10 light controlled 30s
Set reps load Tempo Rest
1 10 light controlled 30s
2 10 light controlled 30s
AHHPS-L1 – Week 01 – 4Q Intro Day 3

4Q Mobility: Big 3

Work-In
Recovery Session
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

Recovery Blocks

4Q Foot/Ankle Mobility 1
Horizontal Loading

LLT
Calf Pumps
Set Reps Load Tempo Rest
1 10 Light controlled 30s (h:m:s)
2 10 Light controlled 30s (h:m:s)
3 10 Light controlled 30s (h:m:s)
ULT
Half Kneeling Dorsi Flexion
Set Reps Tempo Rest
1 10 controlled 30s (h:m:s)
2 10 controlled 30s (h:m:s)
3 10 controlled 30s (h:m:s)
UMT
SL Balance Rotational Knee Driver
Set Reps Tempo Rest
1 10 controlled 30s (h:m:s)
2 10 controlled 30s (h:m:s)
3 10 controlled 30s (h:m:s)
Set Reps Load Tempo Rest
1 10 Light controlled 30s (h:m:s)
2 10 Light controlled 30s (h:m:s)
3 10 Light controlled 30s (h:m:s)

4Q Hip Mobility 1
Horizontal Loading

LAR ULT
Supine Slide Hip Decouple
Set Reps Tempo Rest
1 10 controlled 30s (h:m:s)
2 10 controlled 30s (h:m:s)
3 10 controlled 30s (h:m:s)
UMT
Alternating Pigeon
Set Reps Tempo Rest
1 10 controlled 30s (h:m:s)
2 10 controlled 30s (h:m:s)
3 10 controlled 30s (h:m:s)
LMT
Split Kneel OH Band Ward with Ant. Shift and Alternate Rotation
Set Reps Load Tempo Rest
1 10 Light controlled 30s (h:m:s)
2 10 Light controlled 30s (h:m:s)
3 10 Light controlled 30s (h:m:s)
LLT
DB OH Reach with Step
Set Reps Load Tempo Rest
1 10 Light controlled 30s (h:m:s)
2 10 Light controlled 30s (h:m:s)
3 10 Light controlled 30s (h:m:s)

T-Spine 4Q Mobility 1
Horizontal Loading

LAR ULT
Stability Ball Child’s Pose
Set Reps Tempo Rest
1 10 controlled 30s (h:m:s)
2 10 controlled 30s (h:m:s)
UMT
Prone T-Spine Rotation
Set Reps Tempo Rest
1 10 controlled 30s (h:m:s)
2 10 controlled 30s (h:m:s)
LLT
Wall MB OH Extension
Set Reps Load Tempo Rest
1 10 Light controlled 30s (h:m:s)
2 10 Light controlled 30s (h:m:s)
LMT
Band Step Type 2 Reaches
Set Reps Load Tempo Rest
1 10 Light controlled 30s (h:m:s)
2 10 Light controlled 30s (h:m:s)