Week 1
1
2
3
4
5
6
7
Day 2
AHHPS - Recovery
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Work-In
Recovery Session
Recovery Blocks
Upper & Lower Body Activation Block #1
Circuit x 3
Body Clapping – Groin/Stomach
Set reps Tempo
1 10 fast
2 10 fast
3 10 fast
Lateral Lunge with Lateral Knee Ward
Set reps Tempo
1 10 controlled
2 10 controlled
3 10 controlled
Neutral Percussive Exhalation
Set reps Tempo
1 10 controlled
2 10 controlled
3 10 controlled
Body Clapping – Rib Cage/Arm Pits
Set reps
1 10
2 10
3 10
Regeneration 1
Circuit x 3
4 Cycle Kneeling Breathing
Set reps Tempo
1 10 controlled
2 10 controlled
3 10 controlled
Double Leg Restorative Pose
Set reps Tempo
1 10 controlled
2 10 controlled
3 10 controlled
AHHPS-L1 – Week 06 – Movement Strength Day 2

AHHPS - Recovery

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

This session is meant to serve as a gym-based recovery session to enhance para-sympathetic tone, allowing for super-compensation

Recovery Blocks

Upper & Lower Body Activation Block #1
Circuit x 3

This block is designed to upregulate the system and get ready for the action

LLT LAR
Body Clapping – Groin/Stomach
reps 10
Tempo fast
Set Reps Tempo
1 10 Fast
2 10 Fast
3 10 Fast
UMT
Lateral Lunge with Lateral Knee Ward
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled
2 10 Controlled
3 10 Controlled
LAR ULT
Neutral Percussive Exhalation
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled
2 10 Controlled
3 10 Controlled
LMT LAR
Body Clapping – Rib Cage/Arm Pits
reps 10
Set Reps
1 10
2 10
3 10

Regeneration 1
Circuit x 3

ULT
4 Cycle Kneeling Breathing
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled
2 10 Controlled
3 10 Controlled
UMT
Double Leg Restorative Pose
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled
2 10 Controlled
3 10 Controlled