LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Work-In
Recovery Session
Recovery Blocks
AHHPS 4Q Hip Mobility
Circuit x 1
Supine Slide Hip Decouple
Set reps Tempo
1 10 controlled
Prone Atomic Frog T1 HpDC
Set reps Tempo
1 10 controlled
Quadruped Medial Hip Stretch
Set reps Tempo
1 10 controlled
Pigeon Thread the Needle
Set reps Tempo
1 10 controlled
Loaded Rotational Hip Flexor Stretch
Set reps load Hold
1 10 light 5s
Loaded Hamstring Stretch (Unilateral)
Set reps load Hold
1 10 light 5s
In Out Squat
Set reps Tempo
1 10 controlled
Kneeling Zig Zag G2S
Set reps Tempo
1 10 controlled
Run Intervals
Horizontal
Cardio – Run
Set time Tempo Rest
1 30 sec fast 60 sec
2 30 sec fast 60 sec
3 30 sec fast 60 sec
4 30 sec fast 60 sec
5 30 sec fast 60 sec
6 30 sec fast 60 sec
7 30 sec fast 60 sec
8 30 sec fast 60 sec
9 30 sec fast 60 sec
10 30 sec fast 60 sec

Day 4 – Hip Mobility & Cardio

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

Start with 3-5 min fluid stimulation with Hypervolt gun or massage, across all areas of hip/upper legs.
Then perform exercise circuit.

Recovery Blocks

AHHPS 4Q Hip Mobility
Circuit x 1

LAR ULT
Supine Slide Hip Decouple
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled
LAR UMT
Prone Atomic Frog T1 HpDC
reps 10
Tempo controlled
T1= Threshold 1
Set Reps Tempo
1 10 Controlled
LAR ULT
Quadruped Medial Hip Stretch
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled
UMT
Pigeon Thread the Needle
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled
LMT
Loaded Rotational Hip Flexor Stretch
reps 10
load light
Hold 5s
Set Reps Load Hold
1 10 Light 5s h:m:s
LLT
Loaded Hamstring Stretch (Unilateral)
reps 10
load light
Hold 5s
Set Reps Load Hold
1 10 Light 5s h:m:s
UMT
In Out Squat
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled
UMT
Kneeling Zig Zag G2S
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled

Run Intervals
Horizontal Loading

2 min. easy jog warm up, followed by 10 rounds of intervals [30 sec. 80% max effort then 60 sec. slow jog], then 2 min. walk cool down.

ULT
Cardio – Run
Set Time Tempo Rest
1 30 sec h:m:s Fast 60 sec (h:m:s)
2 30 sec h:m:s Fast 60 sec (h:m:s)
3 30 sec h:m:s Fast 60 sec (h:m:s)
4 30 sec h:m:s Fast 60 sec (h:m:s)
5 30 sec h:m:s Fast 60 sec (h:m:s)
6 30 sec h:m:s Fast 60 sec (h:m:s)
7 30 sec h:m:s Fast 60 sec (h:m:s)
8 30 sec h:m:s Fast 60 sec (h:m:s)
9 30 sec h:m:s Fast 60 sec (h:m:s)
10 30 sec h:m:s Fast 60 sec (h:m:s)