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

No Themes Assigned

Warm-Up Blocks
Warmup Block
Horizontal
AHHPS - 7-Step Prep 4Q Whole Body Warmup Block
Horizontal
Stationary Bike
Set time
1 30 mins
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
Working Block
Horizontal
AHHPS 4Q Giant Set Posterior Legs
Giant Set x 3
KB SL RDL
Set reps load Tempo Rest
1 5 heavy controlled 10s
2 5 heavy controlled 10s
3 5 heavy controlled 10s
SL Bridge Ceiling Press
Set reps Tempo Rest
1 10 controlled 10s
2 10 controlled 10s
3 10 controlled 10s
Crossover DB Deadlift
Set reps load Tempo Rest
1 5 heavy controlled 10s
2 5 heavy controlled 10s
3 5 heavy controlled 10s
Alternating SL Rotational Quarter Squat Touchdown
Set reps Tempo Rest
1 6 controlled 2min
2 6 controlled 2min
3 6 controlled 2min
AHHPS 4Q Giant Set Upper Body Push
Giant Set x 3
DB Bench Press
Set reps load Tempo Rest
1 5 heavy controlled 10s
2 5 heavy controlled 10s
3 5 heavy controlled 10s
Push Up to Rotation
Set reps Tempo Rest
1 5 controlled 10s
2 5 controlled 10s
3 5 controlled 10s
KB 1 Arm OH Rotational Press
Set reps load Tempo Rest
1 5 heavy controlled 10s
2 5 heavy controlled 10s
3 5 heavy controlled 10s
Push Up
Set reps Tempo Rest
1 10-20 controlled 2min
2 10-20 controlled 2min
3 10-20 controlled 2min
AHHPS 4Q Giant Set Anterior Legs
Giant Set x 3
BB Split Front Squat
Set reps load Tempo Rest
1 5 heavy controlled 10s
2 5 heavy controlled 10s
3 5 heavy controlled 10s
DB Transverse Lunge Shoulder Carry
Set reps load Tempo Rest
1 5 heavy controlled 10s
2 5 heavy controlled 10s
3 5 heavy controlled 10s
Bulgarian Squat with Medial Reach
Set reps Tempo Rest
1 5 controlled 10s
2 5 controlled 10s
3 5 controlled 10s
Reverse Lunge w/ OH Reach
Set reps Tempo Rest
1 10 controlled 2min
2 10 controlled 2min
3 10 controlled 2min
Cool Down Blocks
Cool Down Block
Horizontal
RP – Kneeling Sky Breathing
Set reps
1 10
Band, Hypervolt Preposition Hip Abduction Medial Hip Stimulation
Set reps
1 10

(AS) 4Q Total Legs and push Giant Sets

Workout
Mechanical

No Themes Assigned

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

This workout uses 3 giant set workout blocks.

Warm-Up Blocks

Warmup Block
Horizontal Loading

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

LLT
Stationary Bike
Enhances power and/or endurance in the sagittal plane.
Set Time
1 30 mins 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
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

Working Block
Horizontal Loading

AHHPS 4Q Giant Set Posterior Legs
Giant Set x 3

Perform all 4 exercises with minimal rest between exercises, and 2 min rest after finishing a set. Your heaviest exercise should go first and lightest exercise last.
Reduce ROM as you fatigue and stop the exercise once you have to compensate to finish a rep.

LLT
KB SL RDL
reps 5
load heavy
Tempo controlled
Rest 10s
Set Reps Load Tempo Rest
1 5 Heavy Controlled 10s (h:m:s)
2 5 Heavy Controlled 10s (h:m:s)
3 5 Heavy Controlled 10s (h:m:s)
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)
3 10 Controlled 10s (h:m:s)
LMT
Crossover DB Deadlift
reps 5
load heavy
Tempo controlled
Rest 10s
Set Reps Load Tempo Rest
1 5 Heavy Controlled 10s (h:m:s)
2 5 Heavy Controlled 10s (h:m:s)
3 5 Heavy Controlled 10s (h:m:s)
UMT
Alternating SL Rotational Quarter Squat Touchdown
reps 6
Tempo controlled
Rest 2min
Set Reps Tempo Rest
1 6 Controlled 2min (h:m:s)
2 6 Controlled 2min (h:m:s)
3 6 Controlled 2min (h:m:s)

AHHPS 4Q Giant Set Upper Body Push
Giant Set x 3

Perform all 4 exercises with minimal rest between exercises, and 2 min rest after finishing a set. Your heaviest exercise should go first and lightest exercise last within the Giant Set.
Reduce ROM as you fatigue and stop the exercise once you have to compensate to finish a rep.

LLT
DB Bench Press
reps 5
load heavy
Tempo controlled
Rest 10s
Set Reps Load Tempo Rest
1 5 Heavy Controlled 10s (h:m:s)
2 5 Heavy Controlled 10s (h:m:s)
3 5 Heavy Controlled 10s (h:m:s)
UMT
Push Up to Rotation
reps 5
Tempo controlled
Rest 10s
Set Reps Tempo Rest
1 5 Controlled 10s (h:m:s)
2 5 Controlled 10s (h:m:s)
3 5 Controlled 10s (h:m:s)

5 Each side. Regress to knees or elevated surface if 10 reps cannot be reached

LMT
KB 1 Arm OH Rotational Press
reps 5
load heavy
Tempo controlled
Rest 10s
Set Reps Load Tempo Rest
1 5 Heavy Controlled 10s (h:m:s)
2 5 Heavy Controlled 10s (h:m:s)
3 5 Heavy Controlled 10s (h:m:s)
ULT
Push Up
reps 10-20
Tempo controlled
Rest 2min
Set Reps Tempo Rest
1 10-20 Controlled 2min (h:m:s)
2 10-20 Controlled 2min (h:m:s)
3 10-20 Controlled 2min (h:m:s)

Select a Push Up variation that allows you to complete at least 10 reps.

AHHPS 4Q Giant Set Anterior Legs
Giant Set x 3

Perform all 4 exercises with minimal rest between exercises, and 2 min rest after finishing a set. Your heaviest exercise should go first and lightest exercise last.
Reduce ROM as you fatigue and stop the exercise once you have to compensate to finish a rep.

LLT
BB Split Front Squat
reps 5
load heavy
Tempo controlled
Rest 10s
Set Reps Load Tempo Rest
1 5 Heavy Controlled 10s (h:m:s)
2 5 Heavy Controlled 10s (h:m:s)
3 5 Heavy Controlled 10s (h:m:s)
LMT
DB Transverse Lunge Shoulder Carry
reps 5
load heavy
Tempo controlled
Rest 10s
Set Reps Load Tempo Rest
1 5 Heavy Controlled 10s (h:m:s)
2 5 Heavy Controlled 10s (h:m:s)
3 5 Heavy Controlled 10s (h:m:s)
UMT
Bulgarian Squat with Medial Reach
reps 5
Tempo controlled
Rest 10s
Set Reps Tempo Rest
1 5 Controlled 10s (h:m:s)
2 5 Controlled 10s (h:m:s)
3 5 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)
3 10 Controlled 2min (h:m:s)

Alternate Lunges

Cool Down Blocks

Cool Down Block
Horizontal Loading

GAR ULT
RP – Kneeling Sky Breathing
Stretch for the quads/front hips and is a restful pose.
Set Reps
1 10
LMT
Band, Hypervolt Preposition Hip Abduction Medial Hip Stimulation
Place a heavy resistance band as high up as you comfortably can in the hip so the resistance pulls away from you. Abduct your hips and shift your pelvis away from the resistance to allow the band to create space in the hip. Use the Hypervolt on the lowest vibration and place the ball attachment in the areas where most congestion is felt. Use your hand and eyes as drivers to further enhance the motion.
Set Reps
1 10