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

AHHPS – Power – LLT/ULT Acceleration final

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

This power session will focus on acceleration. 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.

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

Knee Skin Pluck
Set Reps
1 1 min each side

STIMULATION - Intended to stimulate sensory-motor responses

Workout Blocks

LLT/ULT Acceleration
Horizontal Loading

Perform each exercise for the recommended reps and sets before moving on to the next exercise.

ULT
Assisted Explosive Squat TRX
Set Reps Rest
1 8 90 sec + (h:m:s)
2 8 90 sec + (h:m:s)
Set Reps Rest
1 6 90 sec + (h:m:s)
2 6 90 sec + (h:m:s)
ULT
Bear Get Up
Set Reps Rest
1 6 90 sec + (h:m:s)
2 6 90 sec + (h:m:s)
LLT
Half Kneel OH Sprint Up
Set Reps Rest
1 6 90 sec + (h:m:s)
2 6 90 sec + (h:m:s)
LLT
Loaded Forward Split Thrust
Set Reps Rest
1 6 90 sec + (h:m:s)
2 6 90 sec + (h:m:s)
ULT
Forward Split Thrust
Set Reps Rest
1 6 90 sec + (h:m:s)
2 6 90 sec + (h:m:s)

Cool Down Blocks

Regeneration 1
Horizontal Loading

Restore tissues.

ULT
4 Cycle Kneeling Breathing
Set Time
1 1 min h:m:s
2 1 min h:m:s
UMT
Double Leg Restorative Pose
Set Time
1 1 min h:m:s
2 1 min h:m:s