LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
AHHPS 4Q Hip Mobility
Horizontal
Prone Atomic Frog T1 HpDC
Set reps Tempo
1 5 slow
Quadruped Medial Hip Stretch
Set reps Tempo
1 5 slow
Pigeon Thread the Needle
Set reps Tempo
1 5 slow
Loaded Rotational Hip Flexor Stretch
Set reps load Hold
1 5 light 10s
Loaded Hamstring Stretch (Unilateral)
Set reps load Hold
1 5 light 10s
In Out Squat
Set reps Tempo
1 5 slow
Kneeling Zig Zag G2S
Set reps Tempo
1 5 controlled
Workout Blocks
AHHPS 4Q Giant Set Posterior Legs with
Circuit x 2
KB SL RDL
Set reps load Tempo Rest
1 10 moderate controlled 10s
2 10 moderate controlled 10s
SL Bridge Ceiling Press
Set reps Tempo Rest
1 10 controlled 10s
2 10 controlled 10s
Crossover DB Deadlift
Set reps load Tempo Rest
1 10 moderate controlled 10s
2 10 moderate controlled 10s
Alternating SL Rotational Quarter Squat Touchdown
Set reps Tempo Rest
1 10 controlled 2min
2 10 controlled 2min
Dual Mini Band Side Shuffle
Set reps Rest
1 To Failure
2
AHHPS 4Q Giant Set Anterior Legs with
Circuit x 2
BB Split Front Squat
Set reps load Tempo Rest
1 10 moderate controlled 10s
2 10 moderate controlled 10s
DB Transverse Lunge Shoulder Carry
Set reps load Tempo Rest
1 10 moderate controlled 10s
2 10 moderate controlled 10s
Bulgarian Squat with Medial Reach
Set reps Tempo Rest
1 10 controlled 10s
2 10 controlled 10s
Reverse Lunge w/ OH Reach
Set reps Tempo Rest
1 10 controlled 2min
2 10 controlled 2min
Jumping Split Squats
Set reps
1 To Failure
2
Cool Down Blocks
Cool Down Block
Horizontal
Kneeling Restorative Flow for Recovery and Regeneration
Set reps Tempo
1 5 each side slow
90-90 Supine Pose
Set time
1 3 min

AMW Week 5 Assignment AHHPS – Anterior/Posterior Giant Set Legs

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

4Q Hypertrophy protocol for the Legs.
Two working blocks:
1.) "Anterior Legs" (Quad, Hip Flexor Dominant) - Complete 2 full rounds before moving on to "Posterior Legs" block of workout.
2.) "Posterior Legs" (Glutes, Hamstrings, Calves).
Modify any exercise as needed (i.e. for injury, etc)

Warm-Up Blocks

AHHPS 4Q Hip Mobility
Horizontal Loading

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

Workout Blocks

AHHPS 4Q Giant Set Posterior Legs with
Circuit x 2

1.) 1 set = 1 time through circuit of 5 exercises.
2.) 2 min rest after finishing a set.
3.) Complete 2 rounds before moving on to "Posterior Legs" block
3.) Heaviest exercise first and lightest exercise last.
4.) Reduce ROM as you fatigue.
5.) Stop the exercise once you have to compensate to finish a rep.

LLT
KB SL RDL
reps 10
load moderate
Tempo controlled
Rest 10s
Set Reps Load Tempo Rest
1 10 Moderate Controlled 10s (h:m:s)
2 10 Moderate Controlled 10s (h:m:s)

Load - moderate to heavy.

ULT
SL Bridge Ceiling Press
reps 10
Tempo controlled
Rest 10s
Set Reps Tempo Rest
1 10 Controlled 10s (h:m:s)
2 10 Controlled 10s (h:m:s)
LMT
Crossover DB Deadlift
reps 10
load moderate
Tempo controlled
Rest 10s
Set Reps Load Tempo Rest
1 10 Moderate Controlled 10s (h:m:s)
2 10 Moderate Controlled 10s (h:m:s)

Load - moderate to heavy.

UMT
Alternating SL Rotational Quarter Squat Touchdown
reps 10
Tempo controlled
Rest 2min
Set Reps Tempo Rest
1 10 Controlled 2min (h:m:s)
2 10 Controlled 2min (h:m:s)
LMT
Dual Mini Band Side Shuffle
reps To Failure
Rest
Set Reps Rest
1 To Failure (h:m:s)
2 (h:m:s)

Be mindful of keeping work evenly distributed (i.e. 4 steps to the right, 4 steps back to the left - or more if space permits - modify to work with any space limitations)
Optional modification - rather than two mini bands - 1 mini band (at ankles, below or above knees). Can be varied for each set.

AHHPS 4Q Giant Set Anterior Legs with
Circuit x 2

1.) 1 set = 1 time through circuit of 5 exercises.
2.) 2 min rest after finishing a set.
3.) Complete 2 rounds.
3.) Heaviest exercise first and lightest exercise last.
4.) Reduce ROM as you fatigue.
5.) Stop the exercise once you have to compensate to finish a rep.

LLT
BB Split Front Squat
reps 10
load moderate
Tempo controlled
Rest 10s
Set Reps Load Tempo Rest
1 10 Moderate Controlled 10s (h:m:s)
2 10 Moderate Controlled 10s (h:m:s)

Load -moderate to heavy.

LMT
DB Transverse Lunge Shoulder Carry
reps 10
load moderate
Tempo controlled
Rest 10s
Set Reps Load Tempo Rest
1 10 Moderate Controlled 10s (h:m:s)
2 10 Moderate Controlled 10s (h:m:s)

Load - moderate to heavy.

UMT
Bulgarian Squat with Medial Reach
reps 10
Tempo controlled
Rest 10s
Set Reps Tempo Rest
1 10 Controlled 10s (h:m:s)
2 10 Controlled 10s (h:m:s)
ULT
Reverse Lunge w/ OH Reach
reps 10
Tempo controlled
Rest 2min
Set Reps Tempo Rest
1 10 Controlled 2min (h:m:s)
2 10 Controlled 2min (h:m:s)

Alternate Lunges

ULT
Jumping Split Squats
reps To Failure
An explosive leg exercise that emphasizes contralateral timing of the legs and arms.
Set Reps
1 To Failure
2

If jumping is not appropriate (due to injury, etc.) step back and up (alternating legs) with steady pace - keep torso upright with slight bend in front leg (i.e. hold a 1/4 squat or think "chair pose" in yoga).

Cool Down Blocks

Cool Down Block
Horizontal Loading

UMT
Kneeling Restorative Flow for Recovery and Regeneration
Set Reps Tempo
1 5 each side Slow
GPR ULT
90-90 Supine Pose
Restful pose and an easier position to learn how to diaphragmatically breathe.
Set Time
1 3 min h:m:s

Long, deep breaths for several full breath cycles.