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
1 10 light controlled
2 10 light controlled
Set reps Tempo
1 10 controlled
2 10 controlled
Set reps Tempo
1 10 controlled
2 10 controlled
Set reps load Tempo
1 10 light controlled
2 10 light controlled
4Q Hip Mobility 1
Horizontal
Set reps Tempo
1 10 controlled
2 10 controlled
Set reps Tempo
1 10 controlled
2 10 controlled
Set reps load Tempo
1 10 light controlled
2 10 light controlled
Set reps load Tempo
1 10 light controlled
2 10 light controlled
T-Spine 4Q Mobility 1
Horizontal
Set reps Tempo
1 10 controlled
2 10 controlled
Set reps Tempo
1 10 controlled
2 10 controlled
Set reps load Tempo
1 10 light controlled
2 10 light controlled
Set reps load Tempo
1 10 light controlled
2 10 light controlled
AHHPS-L1 – Week 09 – Power (Conversion) Day 7

4Q Mobility: Big 3

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

Today's session is all about self-care. Time to give the feet, hips and torso some much needed mobility after a week of doing some intense training.

Recovery Blocks

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 Load Tempo
1 10 Light Controlled
2 10 Light Controlled

4Q Hip Mobility 1
Horizontal Loading

LAR ULT
Supine Slide Hip Decouple
Set Reps Tempo
1 10 Controlled
2 10 Controlled
UMT
Alternating Pigeon
Set Reps Tempo
1 10 Controlled
2 10 Controlled
LMT
Split Kneel OH Band Ward with Ant. Shift and Alternate Rotation
Set Reps Load Tempo
1 10 Light Controlled
2 10 Light Controlled
LLT
DB OH Reach with Step
Set Reps Load Tempo
1 10 Light Controlled
2 10 Light Controlled

T-Spine 4Q Mobility 1
Horizontal Loading

LAR ULT
Stability Ball Child’s Pose
Set Reps Tempo
1 10 Controlled
2 10 Controlled
UMT
Prone T-Spine Rotation
Set Reps Tempo
1 10 Controlled
2 10 Controlled
LLT
Wall MB OH Extension
Set Reps Load Tempo
1 10 Light Controlled
2 10 Light Controlled
LMT
Band Step Type 2 Reaches
Set Reps Load Tempo
1 10 Light Controlled
2 10 Light Controlled