Week 1
1
2
3
4
5
6
7
Day 5
AHHPS - Agile 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 5

AHHPS - Agile 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 - ULT/UMT Warmup Block - Hips
Horizontal Loading

Rub and Scrub Pelvis
Set Time
1 10 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.

ULT
Prisoner Runner’s Hinge
Set Reps
1 10

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

LAR ULT
Supine Slide Hip Decouple
Set Reps
1 10

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

LAR UMT
Prone Atomic Frog T1 HpDC
T1= Threshold 1
Set Reps
1 10

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

UMT
Prisoner Runner’s Medial Hinge
Set Reps
1 10

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

ULT
Open Chain Hip Internal Rotation Quick Release
Set Reps
1 10

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

UMT
Eye Tracking Lateral Lunge
Set Reps
1 10

STIMULATION - Intended to stimulate sensory-motor responses

Workout Blocks

Working Block
Horizontal Loading

LLT
Long Arm KB Swings
Set Reps Rest
1 8 - 12 90 sec (h:m:s)
2 8 - 12 90 sec (h:m:s)
LMT
ViPR PRO Lateral Lunge 2-Arm Shoulder Swing
Set Reps Rest
1 8 - 12 90 sec (h:m:s)
2 8 - 12 90 sec (h:m:s)
LMT LAR
T-Squat Swings
Set Reps Rest
1 8 - 12 90 sec (h:m:s)
2 8 - 12 90 sec (h:m:s)
LLT
ViPR PRO 2 Arm Swing Anterior Lunge
Set Reps Rest
1 8 - 12 90 sec (h:m:s)
2 8 - 12 90 sec (h:m:s)
LLT
Metabolic Conditioning Swing Switch
Set Reps Rest
1 8 - 12 90 sec (h:m:s)
2 8 - 12 90 sec (h:m:s)
LMT
[J] – Swing to Lateral Lunge, Lift
Set Reps Rest
1 8 - 12 90 sec (h:m:s)
2 8 - 12 90 sec (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

Whole-Body Unloaded Mobility
Horizontal Loading

LAR ULT
Step Posterior with Overhead Reach
Set Reps
1 10
LAR ULT
Step Forward Flex then Step Back Extend
Set Reps
1 10
LAR UMT
Side Squat with Arm Pull
Set Reps
1 10
UMT
Rotating Leg Swings
Set Reps
1 10