Week 1
1
2
3
4
5
6
7
Week 2
8
9
10
11
12
13
14
Week 3
15
16
17
18
19
20
21
Week 4
22
23
24
25
26
27
28
Day 12
Alternating Muscle and Agile Strength
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical

No Themes Assigned

Workout Blocks
AHHPS Muscle Movement Supersets: Back & Shift Submax
Superset x 3
1-Arm DB Reverse Fly
Set reps load Tempo Rest
1 5 moderate controlled 0s
2 5 moderate controlled 0s
3 5 moderate controlled 0s
Crab to Bear Crawl
Set reps time Tempo Rest
1 5 each controlled 2min
2 5 each controlled 2min
3 5 each controlled 2min
DB Squat to Curl and OH Press EMOM
Superset x 1
DB Squat to Curl to Press
Set reps load
1 5 heavy
Cool Down Blocks
Hip Mobility Unloaded
Horizontal
Child’s Pose to Cobra
Set time intensity Tempo
1 60s each Low controlled
2 60s each Low controlled
Seated Cross-Leg Half Get-Up T2 HpDC
Set reps intensity Tempo
1 60s Low controlled
2 60s Low controlled
In Out Squat
Set time intensity Tempo
1 60s Low controlled
2 60s Low controlled
Foundation Building for Julian Day 12

Alternating Muscle and Agile Strength

Workout
Mechanical

No Themes Assigned

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

Workout Blocks

AHHPS Muscle Movement Supersets: Back & Shift Submax
Superset x 3

This Superset enhances Muscular Strength in the Back (Rhomboids and Rear Delt) and Movement Strength during a crab to bear walk.

LLT
1-Arm DB Reverse Fly
reps 5
load moderate
Tempo controlled
Rest 0s
Set Reps Load Tempo Rest
1 5 Moderate Controlled 0s (h:m:s)
2 5 Moderate Controlled 0s (h:m:s)
3 5 Moderate Controlled 0s (h:m:s)

Perform a 2-arm Reverse Fly

ULT
Crab to Bear Crawl
reps 5 each
time
Tempo controlled
Rest 2min
Set Reps Time Tempo Rest
1 5 each h:m:s Controlled 2min (h:m:s)
2 5 each h:m:s Controlled 2min (h:m:s)
3 5 each h:m:s Controlled 2min (h:m:s)

DB Squat to Curl and OH Press EMOM
Superset x 1

Every Minute on the Minute alternate between performing 5 reps of a Squat to Curl to OH Press and 15 reps of a Light (half the weight as Heavy). The faster you complete the block the more rest time before the next minute. This EMOM finishes when it takes you over 60 seconds to perform a set. Measure how many sets you can complete.

LLT
DB Squat to Curl to Press
reps 5
load heavy
Set Reps Load
1 5 Heavy

Cool Down Blocks

Hip Mobility Unloaded
Horizontal Loading

Perform this hip mobility sequence as a circuit.

ULT
Child’s Pose to Cobra
Set Time Intensity Tempo
1 60s each h:m:s Low RPE Controlled
2 60s each h:m:s Low RPE Controlled
UMT
Seated Cross-Leg Half Get-Up T2 HpDC
T2- Threshold 2
Set Reps Intensity Tempo
1 60s Low RPE Controlled
2 60s Low RPE Controlled

Alternate sides

UMT
In Out Squat
Set Time Intensity Tempo
1 60s h:m:s Low RPE Controlled
2 60s h:m:s Low RPE Controlled

Alternate Sides