AHHPS-L1 – Week 01 – 4Q Intro Day 1
Muscle Strength Endurance: Total Body
Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Warm-Up Blocks
warmup
Horizontal Loading
AHHPS-L1 – Week 01 – 4Q Intro
Welcome to AHHPS Level 1! As you get introduced to the 4Q Mechanical Model, this week we'll explore a few different ways in which we use 4Q with different training adaptations. Training adaptations give us "Specificity/Structure" while the 4Q promotes "Variability" within a training structure. This leads to an approach that is Structured Variability. i.e. we train for specificity in variable ways. It's how we accomplish Health AND Performance/Fitness.
Feel free to modify the workouts to fit your abilities and schedule.
| Set | Reps |
|---|---|
| 1 | 10 |
Workout Blocks
Total Body Strength Endurance
Circuit
x 2
Circuit these 8 exercises, maintaining a moderate-low intensity with each exercise, minimal rest between exercises and high reps to build muscular endurance.
ULT
Elevated 1 Arm Plank with Reach
reps
20
load
light
Tempo
controlled
Rest
15s
reps
20
load
light
Tempo
controlled
Rest
15s
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 20 | Light | Controlled | 15s (h:m:s) |
| 2 | 20 | Light | Controlled | 15s (h:m:s) |
LLT
KB Goblet Sumo Squat
reps
20
load
light
Tempo
controlled
Rest
15s
reps
20
load
light
Tempo
controlled
Rest
15s
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 20 | Light | Controlled | 15s (h:m:s) |
| 2 | 20 | Light | Controlled | 15s (h:m:s) |
ULT
Push Up
reps
20
load
light
Tempo
controlled
Rest
15s
reps
20
load
light
Tempo
controlled
Rest
15s
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 20 | Light | Controlled | 15s (h:m:s) |
| 2 | 20 | Light | Controlled | 15s (h:m:s) |
LLT
DB Bentover Row
reps
20
load
light
Tempo
controlled
Rest
15s
reps
20
load
light
Tempo
controlled
Rest
15s
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 20 | Light | Controlled | 15s (h:m:s) |
| 2 | 20 | Light | Controlled | 15s (h:m:s) |
UMT
Side Lunge
reps
20
load
light
Tempo
controlled
Rest
15s
reps
20
load
light
Tempo
controlled
Rest
15s
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 20 | Light | Controlled | 15s (h:m:s) |
| 2 | 20 | Light | Controlled | 15s (h:m:s) |
LLT
DB Scaption
reps
20
load
light
Tempo
controlled
Rest
15s
reps
20
load
light
Tempo
controlled
Rest
15s
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 20 | Light | Controlled | 15s (h:m:s) |
| 2 | 20 | Light | Controlled | 15s (h:m:s) |
Cool Down Blocks
cooldown
Horizontal Loading
AHHPS-L1 – Week 01 – 4Q Intro
Welcome to AHHPS Level 1! As you get introduced to the 4Q Mechanical Model, this week we'll explore a few different ways in which we use 4Q with different training adaptations. Training adaptations give us "Specificity/Structure" while the 4Q promotes "Variability" within a training structure. This leads to an approach that is Structured Variability. i.e. we train for specificity in variable ways. It's how we accomplish Health AND Performance/Fitness.
Feel free to modify the workouts to fit your abilities and schedule.
| Set | Reps |
|---|---|
| 1 | 10 |