AHHPS-L1 – Week 01 – 4Q Intro Day 4
4Q Movement Strength: Dead and Odd-Position
Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Warm-Up Blocks
4Q Hip Mobility 1
Giant Set
x 2
LAR
ULT
Supine Slide Hip Decouple
reps
10
Tempo
Rest
10s
reps
10
Tempo
Rest
10s
Set | Reps | Tempo | Rest |
---|---|---|---|
1 | 10 | controlled | 10s (h:m:s) |
2 | 10 | controlled | 10s (h:m:s) |
UMT
Alternating Pigeon
reps
10
Tempo
Rest
10s
reps
10
Tempo
Rest
10s
Set | Reps | Tempo | Rest |
---|---|---|---|
1 | 10 | controlled | 10s (h:m:s) |
2 | 10 | controlled | 10s (h:m:s) |
Workout Blocks
4Q Dead Strength
Horizontal Loading
ULT
1-Arm Plank Get Up to Balance
Set | Reps | Tempo | Rest |
---|---|---|---|
1 | 8 | controlled | 30s (h:m:s) |
2 | 8 | controlled | 30s (h:m:s) |
LLT
KB Deadlift
Set | Reps | Load | Tempo | Rest |
---|---|---|---|---|
1 | 8 | Moderate | controlled | 1 min (h:m:s) |
2 | 8 | Moderate | controlled | 1 min (h:m:s) |
Odd Position Strength 1
Horizontal Loading
UMT
Kneeling Side Bend Wall Ward
Set | Reps | Tempo | Rest |
---|---|---|---|
1 | 8 | controlled | 30s (h:m:s) |
2 | 8 | controlled | 30s (h:m:s) |
Set | Reps | Tempo | Rest |
---|---|---|---|
1 | 8 | controlled | 30s (h:m:s) |
2 | 8 | controlled | 30s (h:m:s) |