Week 1
1
2
3
4
5
6
7
Day 5
4Q Power: Accel/Decel
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Warmup Block
Horizontal
4Q Foot/Ankle Mobility 1
Horizontal
Calf Pumps
Set reps load Tempo
1 10 light controlled
2 10 light controlled
Half Kneeling Dorsi Flexion
Set reps Tempo
1 10 controlled
2 10 controlled
SL Balance Rotational Knee Driver
Set reps Tempo
1 10 controlled
2 10 controlled
Set reps Tempo
1 10 controlled
2 10 controlled
Workout Blocks
4Q Acceleration
Giant Set x 2
Set reps Tempo Rest
1 8 controlled 1 min
2 8 controlled 1 min
Rotational Jump Squat
Set reps Tempo Rest
1 8 controlled 1 min
2 8 controlled 1 min
Rotational Slam
Set reps load Tempo Rest
1 8 light controlled 1 min
2 8 light controlled 1 min
Low to High Skip
Set reps load Tempo Rest
1 8 light controlled 1 min
2 8 light controlled 1 min
4Q Deceleration
Horizontal
SL Deceleration Landing
Set reps Tempo Rest
1 8 controlled 1 min
2 8 controlled 1 min
3 8 controlled 1 min
3-Count Skater Hold
Set reps Tempo Rest
1 8 controlled 1 min
2 8 controlled 1 min
3 8 controlled 1 min
Split Squat Drop and Catch
Set reps load Tempo Rest
1 8 light controlled 1 min
2 8 light controlled 1 min
3 8 light controlled 1 min
Zig Zag Bound to H-ump Landing
Set reps load Tempo Rest
1 8 light controlled 1 min
2 8 light controlled 1 min
3 8 light controlled 1 min
Cool Down Blocks
Cool Down Block
Horizontal
Double Leg Restorative Pose
Set time Tempo
1 2 min controlled
AHHPS-L1 – Week 01 – 4Q Intro Day 5

4Q Power: Accel/Decel

Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

Warm-Up Blocks

Warmup Block
Horizontal Loading

4Q Foot/Ankle Mobility 1
Horizontal Loading

LLT
Calf Pumps
Set Reps Load Tempo
1 10 Light controlled
2 10 Light controlled
ULT
Half Kneeling Dorsi Flexion
Set Reps Tempo
1 10 controlled
2 10 controlled
UMT
SL Balance Rotational Knee Driver
Set Reps Tempo
1 10 controlled
2 10 controlled
Set Reps Tempo
1 10 controlled
2 10 controlled

Workout Blocks

4Q Acceleration
Giant Set x 2

reps 8
Tempo
Rest 1 min
Set Reps Tempo Rest
1 8 controlled 1 min (h:m:s)
2 8 controlled 1 min (h:m:s)
UMT
Rotational Jump Squat
reps 8
Tempo
Rest 1 min
An explosive leg exercise that emphasizes jumping through the transverse plane
Set Reps Tempo Rest
1 8 controlled 1 min (h:m:s)
2 8 controlled 1 min (h:m:s)
LMT
Rotational Slam
reps 8
load light
Tempo
Rest 1 min
Set Reps Load Tempo Rest
1 8 Light controlled 1 min (h:m:s)
2 8 Light controlled 1 min (h:m:s)
LLT
Low to High Skip
reps 8
load light
Tempo
Rest 1 min
Set Reps Load Tempo Rest
1 8 Light controlled 1 min (h:m:s)
2 8 Light controlled 1 min (h:m:s)

4Q Deceleration
Horizontal Loading

ULT
SL Deceleration Landing
Develops bottom to top coordination and enhances neuromuscular control in the sagittal plane at impact.
Set Reps Tempo Rest
1 8 controlled 1 min (h:m:s)
2 8 controlled 1 min (h:m:s)
3 8 controlled 1 min (h:m:s)
UMT
3-Count Skater Hold
Develop agility and neuromuscular control in the frontal transverse plane.
Set Reps Tempo Rest
1 8 controlled 1 min (h:m:s)
2 8 controlled 1 min (h:m:s)
3 8 controlled 1 min (h:m:s)
LLT
Split Squat Drop and Catch
Develops timing and enhances neuromuscular control in the sagittal planes integrating load.
Set Reps Load Tempo Rest
1 8 Light controlled 1 min (h:m:s)
2 8 Light controlled 1 min (h:m:s)
3 8 Light controlled 1 min (h:m:s)
LMT
Zig Zag Bound to H-ump Landing
Enhances agility and neuromuscular control in both the frontal and transverse planes in the forward direction while under load. (A H-ump is a single foot take off and a two foot landing)
Set Reps Load Tempo Rest
1 8 Light controlled 1 min (h:m:s)
2 8 Light controlled 1 min (h:m:s)
3 8 Light controlled 1 min (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

UMT
Double Leg Restorative Pose
Set Time Tempo
1 2 min h:m:s controlled

Perform 3 breaths per min.