LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Warmup Block
Horizontal
AHHPS - 4Q Whole Body Warmup Block
Horizontal
Crab Single Leg Squat
Set reps load Tempo Rest
1 10 light controlled 0:0:15
Child’s Pose to Cobra
Set reps intensity Tempo Rest
1 10 3 controlled 15 Secs
DB Multi-planar Lunge with Reaches
Set reps load Tempo Rest
1 10 light controlled 15 Secs
Big Toe Corkscrew Monster Band Squat
Set reps load Tempo Rest
1 10 light controlled 15 Secs
MB Rotational Wall Ward
Set reps load Tempo Rest
1 10 light controlled 15 Secs
Eye Tracking Rotational Jump
Set reps load Tempo Rest
1 10 light controlled 15 Secs
Workout Blocks
AHHPS Tri-Set: DB Bench, Pulldown, KB Deadlift
Tri-Set x 2
DB Bench Press
Set reps load Tempo Rest
1 15 light controlled 30s
2 15 light controlled 30s
Lat Pulldown Wide Grip
Set reps load Tempo Rest
1 15 light controlled 30s
2 15 light controlled 30s
KB Deadlift
Set reps load Tempo Rest
1 15 light controlled 30s
2 15 light controlled 30s
AHHPS Tri-Set: Biceps, Push Up, Lunge
Tri-Set x 2
DB Alt Arm Curls
Set reps load Tempo Rest
1 15 light controlled 30s
2 15 light controlled 30s
Push Up
Set reps Tempo Rest
1 15 controlled 30s
2 15 controlled 30s
DB Fwd Lunge
Set reps load Tempo Rest
1 8 light controlled 30s
2 8 light controlled 30s
AHHPS Movement Strength: Crawl, G2S, Shift
Tri-Set x 2
Crawl with Turn
Set time Tempo Rest
1 60s controlled 30s
2 60s controlled 30s
“Z” Get Up
Set reps Tempo Rest
1 8 controlled 30s
2 8 controlled 30s
ViPR PRO Step w/ Type 1 Shift
Set reps load Tempo Rest
1 8 moderate controlled 30s
2 8 moderate controlled 30s
Cool Down Blocks
Cool Down Block
Horizontal
Dry Sauna
Set time
1 10 - 20 Mins

SF Muscle & Movement: Strength & Endurance

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

Today's Session includes both Muscular Strength Endurance and Movement Strength Endurance. The acute variables are set more for a de-conditioned client who is looking to improve overall work capacity.

3 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

Warmup Block
Horizontal Loading

Full Body Prep
4Q

AHHPS - 4Q Whole Body Warmup Block
Horizontal Loading

ULT
Crab Single Leg Squat
Set Reps Load Tempo Rest
1 10 Light Controlled 0:0:15 (h:m:s)

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions. Rest Long Enough To Transition Only

ULT
Child’s Pose to Cobra
Set Reps Intensity Tempo Rest
1 10 3 RPE Controlled 15 Secs (h:m:s)

MOBILITY - Used to foster and maintain space in the body’s segments

LMT
DB Multi-planar Lunge with Reaches
Set Reps Load Tempo Rest
1 10 Light Controlled 15 Secs (h:m:s)

MOBILITY - Used to foster and maintain space in the body’s segments

LLT
Big Toe Corkscrew Monster Band Squat
Set Reps Load Tempo Rest
1 10 Light Controlled 15 Secs (h:m:s)

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions

LMT
MB Rotational Wall Ward
Set Reps Load Tempo Rest
1 10 Light Controlled 15 Secs (h:m:s)

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 Load Tempo Rest
1 10 Light Controlled 15 Secs (h:m:s)

STIMULATION - Intended to stimulate sensory-motor responses

Workout Blocks

AHHPS Tri-Set: DB Bench, Pulldown, KB Deadlift
Tri-Set x 2

This Tri-Set focuses on LLT-based Pushing, Pulling and Bending to improve muscular endurance in the chest, back, and glutes/hamstrings.

LLT
DB Bench Press
reps 15
load light
Tempo controlled
Rest 30s
Set Reps Load Tempo Rest
1 15 Light Controlled 30s (h:m:s)
2 15 Light Controlled 30s (h:m:s)
LLT
Lat Pulldown Wide Grip
reps 15
load light
Tempo controlled
Rest 30s
Set Reps Load Tempo Rest
1 15 Light Controlled 30s (h:m:s)
2 15 Light Controlled 30s (h:m:s)
LLT
KB Deadlift
reps 15
load light
Tempo controlled
Rest 30s
Set Reps Load Tempo Rest
1 15 Light Controlled 30s (h:m:s)
2 15 Light Controlled 30s (h:m:s)

AHHPS Tri-Set: Biceps, Push Up, Lunge
Tri-Set x 2

This Tri-Set enhances muscular endurance.

LLT
DB Alt Arm Curls
reps 15
load light
Tempo controlled
Rest 30s
Set Reps Load Tempo Rest
1 15 Light Controlled 30s (h:m:s)
2 15 Light Controlled 30s (h:m:s)
ULT
Push Up
reps 15
Tempo controlled
Rest 30s
Set Reps Tempo Rest
1 15 Controlled 30s (h:m:s)
2 15 Controlled 30s (h:m:s)
LLT
DB Fwd Lunge
reps 8
load light
Tempo controlled
Rest 30s
Bend your knee and hip to the same angle.
Set Reps Load Tempo Rest
1 8 Light Controlled 30s (h:m:s)
2 8 Light Controlled 30s (h:m:s)

AHHPS Movement Strength: Crawl, G2S, Shift
Tri-Set x 2

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)
UMT
“Z” Get Up
reps 8
Tempo controlled
Rest 30s
Set Reps Tempo Rest
1 8 Controlled 30s (h:m:s)
2 8 Controlled 30s (h:m:s)
LMT
ViPR PRO Step w/ Type 1 Shift
reps 8
load moderate
Tempo controlled
Rest 30s
Set Reps Load Tempo Rest
1 8 Moderate Controlled 30s (h:m:s)
2 8 Moderate Controlled 30s (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

GPR ULT
Dry Sauna
Set Time
1 10 - 20 Mins h:m:s