Week 1
1
2
3
4
5
6
7
Day 3
AHHPS - Odd Position Strength and Relative Strength
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical

No Themes Assigned

AHHPS-L1 – Week 06 – Movement Strength Day 3

AHHPS - Odd Position Strength and Relative Strength

Workout
Mechanical

No Themes Assigned

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

Warm-Up Blocks

Warmup Block
Horizontal Loading

AHHPS - LLT/LMT Warmup Block - Hips
Horizontal Loading

LLT
Low Intensity Elliptical
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
Runner’s Hinge Ball Knee Drive
Set Reps Tempo
1 8 Controlled

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions

LLT
Loaded Hamstring Stretch (Unilateral)
Set Reps
1 6

MOBILITY - Used to foster and maintain space in the body’s segments

LMT
Loaded Rotational Hip Flexor Stretch
Set Reps
1 6

MOBILITY - Used to foster and maintain space in the body’s segments

LMT
ViPR PRO Side Lunge with Forward Tilt breathing
Set Reps
1 10

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions

LMT
Mini Band Rotational Ward Quick Release
Set Reps
1 8

EXCITATION - Intended to both up and down regulate motor units quickly to activate the system for proper joint and body motions

LMT
Lateral Step Eye Tracking
Set Reps
1 8

STIMULATION - Intended to stimulate sensory-motor responses

Workout Blocks

Working Block
Horizontal Loading

ULT
Prone 1-Arm Forward Lunge to Stand
Set Reps Intensity Tempo
1 5 per side Medium RPE Controlled
2 5 per side Medium RPE Controlled
UMT
Rotational Z Get Up
Set Reps
1 6 per side
2 6 per side
ULT
Neutral Grip Chin Up
Set Reps
1 max number
2 max number
3 max number
LMT
[J] – Side Lunge, Offset Shovel
Set Reps
1 10
2 10
LMT
Split Stance Lateral Lunge with Opposite Ward
Set Reps
1 10
2 10
LMT
Lateral Lunge with Opposite Type 1 Rotation
Set Reps
1 10
2 10

Cool Down Blocks

Cool Down Block
Horizontal Loading

Self-Massage: Glutes, Lumbar, T-Spine
Horizontal Loading

LAR
Self-Massage: Glutes
"How-to" self-massage for the glutes/posterior hip.
Set Time
1 2 mins h:m:s
LAR
Self-Massage: Low Back
"How-to" self-massage for the low back/lumbar region.
Set Time
1 2 mins h:m:s
LAR
Self-Massage: T-Spine
"How-to" self-massage for the Thoracic Spine (mid-upper region of back).
Set Time
1 2 mins h:m:s