AHHPS-L1 – Week 06 – Movement Strength Day 1
AHHPS - Dead Strength
Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Warm-Up Blocks
Warmup Block
Horizontal Loading
AHHPS - LLT/LMT Warmup Block - TSpine
Horizontal Loading
LLT
Rower
Rowing Machine (Ergometer)
| Set | Time |
|---|---|
| 1 | 3 mins h:m:s |
FLUID DYNAMIC - Intended to be used to move fluid (blood, lymph, water) in order to set the right internal body conditions to optimize tissue behaviors. Use these strategies as part of an effective warm-up, or as part of a structured recovery day.
LLT
BAND OH Walkout
| Set | Reps |
|---|---|
| 1 | 10 |
SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions
LLT
DB Split 1 Arm Swing
| Set | Reps |
|---|---|
| 1 | 10 |
MOBILITY - Used to foster and maintain space in the body’s segments
LMT
ViPR PRO Step w/ Type 1 Shift
| Set | Reps |
|---|---|
| 1 | 10 |
MOBILITY - Used to foster and maintain space in the body’s segments
LMT
Type 2 Spinal Motion Forced Exhalation
| Set | Reps |
|---|---|
| 1 | 10 |
SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions
Workout Blocks
Working Block
Horizontal Loading
LAR
ULT
Prone Push Back Squat
Perform the exercise off of a small bench or chair if you can't get to the ground.
| Set | Reps |
|---|---|
| 1 | 8 - 12 |
| 2 | 8 - 12 |
LLT
MB Half Kneeling OH Deadlift
| Set | Reps | Load | Tempo |
|---|---|---|---|
| 1 | 8 - 12 | Moderate | Controlled |
| 2 | 8 - 12 | Moderate | Controlled |
LLT
BB Deadlift Neutral Stance
| Set | Reps | Load | Tempo |
|---|---|---|---|
| 1 | 8 - 12 | Moderate | Controlled |
| 2 | 8 - 12 | Moderate | Controlled |