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

No Themes Assigned

Warm-Up Blocks
Warmup Block
Horizontal
AHHPS 4Q Hip Mobility
Horizontal
Supine Slide Hip Decouple
Set reps Tempo
1 6 controlled
2 6 controlled
Prone Atomic Frog T1 HpDC
Set reps Tempo
1 6 controlled
2 6 controlled
Quadruped Medial Hip Stretch
Set reps Tempo
1 6 controlled
2 6 controlled
Pigeon Thread the Needle
Set reps Tempo
1 6 controlled
2 6 controlled
Loaded Rotational Hip Flexor Stretch
Set reps load Hold
1 5 light 5s
2 5 heavy 5s
Loaded Hamstring Stretch (Unilateral)
Set reps load Hold
1 5 light 5s
2 5 light 5s
In Out Squat
Set reps Tempo
1 10 controlled
2 10 controlled
Kneeling Zig Zag G2S
Set reps Tempo
1 5 controlled
2 5 controlled
Cool Down Blocks
Bike intervals
Horizontal
(AS) Bike Intervals 30:60
Set reps
1 5

Workout B with Amy

Workout
Mechanical
Metabolic

No Themes Assigned

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

This workout begins with a killer hip warm up to unload the low back.
Your main workout is 30 minutes with Amy.
Followed by an interval session on the bike for 18 min.

Warm-Up Blocks

Warmup Block
Horizontal Loading

AHHPS 4Q Hip Mobility
Horizontal Loading

8 exercises that gradually progress to improve Hip Mobility

LAR ULT
Supine Slide Hip Decouple
Set Reps Tempo
1 6 Controlled
2 6 Controlled
LAR UMT
Prone Atomic Frog T1 HpDC
T1= Threshold 1
Set Reps Tempo
1 6 Controlled
2 6 Controlled
LAR ULT
Quadruped Medial Hip Stretch
Set Reps Tempo
1 6 Controlled
2 6 Controlled
UMT
Pigeon Thread the Needle
Set Reps Tempo
1 6 Controlled
2 6 Controlled
LMT
Loaded Rotational Hip Flexor Stretch
Set Reps Load Hold
1 5 Light 5s h:m:s
2 5 Heavy 5s h:m:s
LLT
Loaded Hamstring Stretch (Unilateral)
Set Reps Load Hold
1 5 Light 5s h:m:s
2 5 Light 5s h:m:s
UMT
In Out Squat
Set Reps Tempo
1 10 Controlled
2 10 Controlled
UMT
Kneeling Zig Zag G2S
Set Reps Tempo
1 5 Controlled
2 5 Controlled

Cool Down Blocks

Bike intervals
Horizontal Loading

5 min warm up
5 x 30 sec hard and 60 sec moderate

ULT
(AS) Bike Intervals 30:60
Warm up for 5 minutes at moderate pace. Then complete the recommended number of intervals at...30 sec. hard: 60 sec. easy. Cool down for 5 minutes
Set Reps
1 5