LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
AHHPS - 7-Step Prep 4Q Whole Body Warmup Block
Horizontal
Crab Single Leg Squat
Set reps
1 8
Child’s Pose to Cobra
Set reps
1 8
DB Multi-planar Lunge with Reaches
Set reps
1 8
Big Toe Corkscrew Monster Band Squat
Set reps
1 10
MB Rotational Wall Ward
Set reps
1 6
Eye Tracking Rotational Jump
Set reps
1 6
Workout Blocks
AHHPS Tri-Set: DB Bench, Pulldown, KB Deadlift
Tri-Set x 2
DB Bench Press
Set reps load Tempo Rest
1 15 light controlled 30s
2 15 light controlled 30s
Lat Pulldown Wide Grip
Set reps load Tempo Rest
1 15 light controlled 30s
2 15 light controlled 30s
KB Deadlift
Set reps load Tempo Rest
1 15 light controlled 30s
2 15 light controlled 30s
AHHPS Tri-Set: Biceps, Push Up, Lunge
Tri-Set x 2
DB Alt Arm Curls
Set reps load Tempo Rest
1 15 light controlled 30s
2 15 light controlled 30s
Push Up
Set reps Tempo Rest
1 15 controlled 30s
2 15 controlled 30s
DB Fwd Lunge
Set reps load Tempo Rest
1 8 light controlled 30s
2 8 light controlled 30s
AHHPS Movement Strength: Crawl, G2S, Shift
Tri-Set x 2
Crawl with Turn
Set time Tempo Rest
1 60s controlled 30s
2 60s controlled 30s
“Z” Get Up
Set reps Tempo Rest
1 8 controlled 30s
2 8 controlled 30s
ViPR PRO Step w/ Type 1 Shift
Set reps load Tempo Rest
1 8 moderate controlled 30s
2 8 moderate controlled 30s
Cool Down Blocks
Cool Down Block
Horizontal
Self-Massage: Glutes, Lumbar, T-Spine
Horizontal
Self-Massage: Glutes
Set time
1 00:02
Self-Massage: Low Back
Set time
1 00:02
Self-Massage: T-Spine
Set time
1 00:02

AHHPS Muscle/Movement STR Endurance-5Km Run

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

Today's Session includes both Muscular Strength Endurance and Movement Strength Endurance.

3 Working Blocks are used, each in a Tri-Set formula to ensure more of an aerobic conditioning session and build local endurance to specific regions of the body.

Add weight or volume to progress this session.

Warm-Up Blocks

AHHPS - 7-Step Prep 4Q Whole Body Warmup Block
Horizontal Loading

ULT
Crab Single Leg Squat
Set Reps
1 8

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

ULT
Child’s Pose to Cobra
Set Reps
1 8

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

LMT
DB Multi-planar Lunge with Reaches
Set Reps
1 8

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

LLT
Big Toe Corkscrew Monster Band Squat
Set Reps
1 10

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

LMT
MB Rotational Wall Ward
Set Reps
1 6

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

UMT
Eye Tracking Rotational Jump
Set Reps
1 6

STIMULATION - Intended to stimulate sensory-motor responses

Workout Blocks

AHHPS Tri-Set: DB Bench, Pulldown, KB Deadlift
Tri-Set x 2

This Tri-Set focuses on LLT-based Pushing, Pulling and Bending to improve muscular endurance in the chest, back, and glutes/hamstrings.

LLT
DB Bench Press
reps 15
load light
Tempo controlled
Rest 30s
Set Reps Load Tempo Rest
1 15 Light Controlled 30s (h:m:s)
2 15 Light Controlled 30s (h:m:s)
LLT
Lat Pulldown Wide Grip
reps 15
load light
Tempo controlled
Rest 30s
Set Reps Load Tempo Rest
1 15 Light Controlled 30s (h:m:s)
2 15 Light Controlled 30s (h:m:s)
LLT
KB Deadlift
reps 15
load light
Tempo controlled
Rest 30s
Set Reps Load Tempo Rest
1 15 Light Controlled 30s (h:m:s)
2 15 Light Controlled 30s (h:m:s)

AHHPS Tri-Set: Biceps, Push Up, Lunge
Tri-Set x 2

This Tri-Set enhances muscular endurance.

LLT
DB Alt Arm Curls
reps 15
load light
Tempo controlled
Rest 30s
Set Reps Load Tempo Rest
1 15 Light Controlled 30s (h:m:s)
2 15 Light Controlled 30s (h:m:s)
ULT
Push Up
reps 15
Tempo controlled
Rest 30s
Set Reps Tempo Rest
1 15 Controlled 30s (h:m:s)
2 15 Controlled 30s (h:m:s)
LLT
DB Fwd Lunge
reps 8
load light
Tempo controlled
Rest 30s
Bend your knee and hip to the same angle.
Set Reps Load Tempo Rest
1 8 Light Controlled 30s (h:m:s)
2 8 Light Controlled 30s (h:m:s)

AHHPS Movement Strength: Crawl, G2S, Shift
Tri-Set x 2

This Tri-Set focuses on developing Relative Strength, Odd-Position and Dead Strength.

UMT
Crawl with Turn
time 60s
Tempo controlled
Rest 30s
Set Time Tempo Rest
1 60s h:m:s Controlled 30s (h:m:s)
2 60s h:m:s Controlled 30s (h:m:s)
UMT
“Z” Get Up
reps 8
Tempo controlled
Rest 30s
Set Reps Tempo Rest
1 8 Controlled 30s (h:m:s)
2 8 Controlled 30s (h:m:s)
LMT
ViPR PRO Step w/ Type 1 Shift
reps 8
load moderate
Tempo controlled
Rest 30s
Set Reps Load Tempo Rest
1 8 Moderate Controlled 30s (h:m:s)
2 8 Moderate Controlled 30s (h:m:s)

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 00:02 h:m:s
LAR
Self-Massage: Low Back
"How-to" self-massage for the low back/lumbar region.
Set Time
1 00:02 h:m:s
LAR
Self-Massage: T-Spine
"How-to" self-massage for the Thoracic Spine (mid-upper region of back).
Set Time
1 00:02 h:m:s