This power session will focus on deceleration. We will be utilizing the LLT/ULT Quadrants. This workout will be in the horizontal loading style. You will complete all the reps and sets for the exercise before moving on to the next exercise.
AHHPS – Power – LLT / ULT Deceleration final
Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Warm-Up Blocks
AHHPS - Full Body Activation Example #1
Horizontal Loading
This Block is intended to be used to up-regulate the system by:
1- Influencing 'Fluid Dynamics' (blood, water, lymph) to properly set the tissue conditions for loading and/or recovery
2- Stimulating 'Small Motor Unit Recruitment' (SMUR) to up-regulate type 1 motor units for optimal arthrokinematic (i.e. joint movement) and joint centration (i.e. having the joint be at the right place, at the right time)
3- Up-regulate 'Excitation' to up and down regulate motor units to increase contraction sensitivity
4- Provide sensory-motor 'Stimulation' for eyes, ears (vestibular), and tactile proprioception to bath the system with sensory inputs
Rub and Scrub Plantar Fascia
| Set | Time |
|---|---|
| 1 | 1 min each side 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
Band Lateral Foot Reach with Anterior Ward
| Set | Reps |
|---|---|
| 1 | 8 |
SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions
LMT
Z Sit KB Waiters Sit Up
| Set | Reps |
|---|---|
| 1 | 10 |
SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions
ULT
Big Toe Corkscrew 3Point Quick Release Wall Ward
| 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
LAR
Percussive Exhalation Type 1
| 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
Workout Blocks
LLT / ULT Deceleration
Horizontal Loading
Perform each exercise for the recommended reps and sets before moving on to the next exercise.
ULT
Narrow to Wide Drop Squat
Develops positional stability and neuromuscular control through sagittal plane and in the squatting movement.
| Set | Reps | Rest |
|---|---|---|
| 1 | 6 | 90 sec + (h:m:s) |
| 2 | 6 | 90 sec + (h:m:s) |
LLT
MB Drop Squat
Develops timing and enhances neuromuscular control in the sagittal planes integrating load.
| Set | Reps | Rest |
|---|---|---|
| 1 | 6 | 90 sec + (h:m:s) |
| 2 | 6 | 90 sec + (h:m:s) |
ULT
Forward Split Catch
Enhance neuromuscular control at impact in the sagittal plane.
| Set | Reps | Rest |
|---|---|---|
| 1 | 6 | 90 sec + (h:m:s) |
| 2 | 6 | 90 sec + (h:m:s) |
LLT
MB Vertical Chop
Develop neuromuscular control in the sagittal plane while loaded.
| Set | Reps | Rest |
|---|---|---|
| 1 | 6 | 90 sec + (h:m:s) |
| 2 | 6 | 90 sec + (h:m:s) |