LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
AHHPS - 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
Tri-Set: DB Bench, Pulldown, KB Deadlift
Tri-Set x 3
Lat Pulldown Wide Grip
Set reps load Tempo Rest
1 10-12 moderate controlled 30s
2 10-12 moderate controlled 30s
3 10-12 moderate controlled 30s
KB Deadlift
Set reps load Tempo Rest
1 10-12 moderate controlled 30s
2 10-12 moderate controlled 30s
3 10-12 moderate controlled 30s
Med Ball Slam
Set reps load Tempo Rest
1 10-12 moderate controlled 2 min
2 10-12 moderate controlled 2 min
3 10-12 moderate controlled 2 min
Tri-Set: Biceps, Push Up, Lunge
Tri-Set x 3
Top Down Dumbbell Curl
Set reps load Tempo Rest
1 10-12 moderate controlled 30s
2 10-12 moderate controlled 30s
3 10-12 moderate controlled 30s
DB Fwd Lunge
Set reps load Tempo Rest
1 8 per side moderate controlled 30s
2 8 per side moderate controlled 30s
3 8 per side moderate controlled 30s
Power – Plyo Push Up
Set reps Tempo Rest
1 max controlled 2 min
2 max controlled 2 min
3 max controlled 2 min
AHHPS Movement Strength: Crawl, G2S, Shift
Tri-Set x 3
Crawl with Turn
Set time Tempo Rest
1 60s controlled 30s
2 60s controlled 30s
3 60s controlled 30s
“Z” Get Up
Set reps Tempo Rest
1 5 per side controlled 30s
2 5 per side controlled 30s
3 5 per side controlled 30s
Power – Rotational Split Jump
Set reps load Tempo Rest
1 5 per side moderate controlled 2 min
2 5 per side moderate controlled 2 min
3 5 per side moderate controlled 2 min
Cool Down Blocks
Full Body Cool Down
Horizontal
IR Active Hamstring Stretch
Set reps
1 10
T Spine Mobility Thread The Needle Reach
Set reps
1 10
Restore Childs Pose Lat Reach
Set reps
1 10

Muscle Movement Strength & Power Endurance

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

Today's Session includes both muscular strength endurance, movement strength endurance and a power endurance. Three 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 - 4Q Whole Body Warmup Block
Horizontal Loading

Perform this full body warm up to prep for todays session.

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

Tri-Set: DB Bench, Pulldown, KB Deadlift
Tri-Set x 3

This tri-set focuses on LLT-based pushing, pulling and bending to improve muscular endurance in the shoulders, back, and glutes/hamstrings.

LLT
Lat Pulldown Wide Grip
reps 10-12
load moderate
Tempo controlled
Rest 30s
Set Reps Load Tempo Rest
1 10-12 Moderate Controlled 30s (h:m:s)
2 10-12 Moderate Controlled 30s (h:m:s)
3 10-12 Moderate Controlled 30s (h:m:s)
LLT
KB Deadlift
reps 10-12
load moderate
Tempo controlled
Rest 30s
Set Reps Load Tempo Rest
1 10-12 Moderate Controlled 30s (h:m:s)
2 10-12 Moderate Controlled 30s (h:m:s)
3 10-12 Moderate Controlled 30s (h:m:s)
LLT
Med Ball Slam
reps 10-12
load moderate
Tempo controlled
Rest 2 min
Set Reps Load Tempo Rest
1 10-12 Moderate Controlled 2 min (h:m:s)
2 10-12 Moderate Controlled 2 min (h:m:s)
3 10-12 Moderate Controlled 2 min (h:m:s)

Tri-Set: Biceps, Push Up, Lunge
Tri-Set x 3

This Tri-Set enhances muscular and power endurance.

LLT
Top Down Dumbbell Curl
reps 10-12
load moderate
Tempo controlled
Rest 30s
Set Reps Load Tempo Rest
1 10-12 Moderate Controlled 30s (h:m:s)
2 10-12 Moderate Controlled 30s (h:m:s)
3 10-12 Moderate Controlled 30s (h:m:s)
LLT
DB Fwd Lunge
reps 8 per side
load moderate
Tempo controlled
Rest 30s
Bend your knee and hip to the same angle.
Set Reps Load Tempo Rest
1 8 per side Moderate Controlled 30s (h:m:s)
2 8 per side Moderate Controlled 30s (h:m:s)
3 8 per side Moderate Controlled 30s (h:m:s)
ULT
Power – Plyo Push Up
reps max
Tempo controlled
Rest 2 min
Set Reps Tempo Rest
1 max Controlled 2 min (h:m:s)
2 max Controlled 2 min (h:m:s)
3 max Controlled 2 min (h:m:s)

AHHPS Movement Strength: Crawl, G2S, Shift
Tri-Set x 3

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)
3 60s h:m:s Controlled 30s (h:m:s)
UMT
“Z” Get Up
reps 5 per side
Tempo controlled
Rest 30s
Set Reps Tempo Rest
1 5 per side Controlled 30s (h:m:s)
2 5 per side Controlled 30s (h:m:s)
3 5 per side Controlled 30s (h:m:s)
UMT
Power – Rotational Split Jump
reps 5 per side
load moderate
Tempo controlled
Rest 2 min
An explosive leg exercise that emphasizes hip to torso rotation
Set Reps Load Tempo Rest
1 5 per side Moderate Controlled 2 min (h:m:s)
2 5 per side Moderate Controlled 2 min (h:m:s)
3 5 per side Moderate Controlled 2 min (h:m:s)

Cool Down Blocks

Full Body Cool Down
Horizontal Loading

ULT
IR Active Hamstring Stretch
Set Reps
1 10
LAR UMT
T Spine Mobility Thread The Needle Reach
Stretches out the shoulders and torso relative to the hips.
Set Reps
1 10
GAR ULT
Restore Childs Pose Lat Reach
Restful pose and stretch for the quads, hips, lats and torso
Set Reps
1 10