LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Metabolic
Warm-Up Blocks
[AHC] 7-Step Prep 4Q Whole Body Warmup Block
Horizontal
Rub and Scrub Pelvis
Set time
1 3 mins
Prone Push Back Squat
Set reps
1 8
Self-Massage: Lower Leg
Set reps
1 9
DB Multi-planar Lunge with Reaches
Set reps
1 9
Dual Mini Band Side Shuffle
Set reps
1 10
Split Squat with T-Spine External Internal Rotation
Set reps
1 6 ea
Eye Tracking Rotational Jump
Set reps
1 6
Workout Blocks
Lower Body Strength Endurance 2
Horizontal
SL Squat to Box
Set time Tempo Rest
1 12 ea controlled 60s
2 10 ea controlled 60s
3 8ea controlled 60s
Split Squat Drop and Catch
Set time Tempo Rest
1 12 311 60s
2 10 311 60s
3 8 311 60s
1-Arm OH 1-Arm Down Walking Lunges
Set reps Tempo Rest
1 20 controlled 120s
2 20 controlled 120s
3 20 controlled 120s
BB 3:2:1 Tempo Squat
Set reps Tempo Rest
1 12 controlled 60s
2 12 controlled 60s
3 12 controlled 60s
KB SL RDL
Set reps Tempo Rest
1 8 ea controlled 30s
2 8 ea controlled 30s
3 8 ea controlled 30s
Cool Down Blocks
Self-Massage/ Stretching: Glutes, Lumbar, T-Spine
Horizontal
Self-Massage: Glutes
Set time
1 5 min
Self-Massage: Low Back
Set time
1 5 min
Self-Massage: T-Spine
Set time
1 5 min
Pigeon
Set reps 0 Hold Rest
1 3 10s 10s
2 3 10s 10s
Side Lying 90-90
Set reps time
1 1 each 1 min
Half Kneel Loaded Shoulder Flexion
Set reps
1 10 each

Lower Body Strength_LC

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

Lower Body Strength Session

Warm-Up Blocks

[AHC] 7-Step Prep 4Q Whole Body Warmup Block
Horizontal Loading

Perform this 4Q Whole body Warm up to prepare you for this training session.

Rub and Scrub Pelvis
Set Time
1 3 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.

LAR ULT
Prone Push Back Squat
Perform the exercise off of a small bench or chair if you can't get to the ground.
Set Reps
1 8

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

LAR
Self-Massage: Lower Leg
"How-to" on Self-Massage for the Lower Leg
Set Reps
1 9

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

LMT
DB Multi-planar Lunge with Reaches
Set Reps
1 9

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

LMT
Dual Mini Band Side Shuffle
Set Reps
1 10

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

LAR UMT
Split Squat with T-Spine External Internal Rotation
Dynamic Stretch to prepare the hips and Thoracic Spine.
Set Reps
1 6 ea

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

Lower Body Strength Endurance 2
Horizontal Loading

This is a lower body strength endurance training block. Perform each exercise for 60 seconds.

ULT
SL Squat to Box
Set Time Tempo Rest
1 12 ea h:m:s Controlled 60s (h:m:s)
2 10 ea h:m:s Controlled 60s (h:m:s)
3 8ea h:m:s Controlled 60s (h:m:s)

lower box with each set if possible

LLT
Split Squat Drop and Catch
Develops timing and enhances neuromuscular control in the sagittal planes integrating load.
Set Time Tempo Rest
1 12 h:m:s 311 60s (h:m:s)
2 10 h:m:s 311 60s (h:m:s)
3 8 h:m:s 311 60s (h:m:s)

hold the barbell in ditch of the elbows

LLT
1-Arm OH 1-Arm Down Walking Lunges
Set Reps Tempo Rest
1 20 Controlled 120s (h:m:s)
2 20 Controlled 120s (h:m:s)
3 20 Controlled 120s (h:m:s)
LLT
BB 3:2:1 Tempo Squat
Set Reps Tempo Rest
1 12 Controlled 60s (h:m:s)
2 12 Controlled 60s (h:m:s)
3 12 Controlled 60s (h:m:s)
LLT
KB SL RDL
Set Reps Tempo Rest
1 8 ea Controlled 30s (h:m:s)
2 8 ea Controlled 30s (h:m:s)
3 8 ea Controlled 30s (h:m:s)

Cool Down Blocks

Self-Massage/ Stretching: Glutes, Lumbar, T-Spine
Horizontal Loading

Finish with a massage and some stretching

LAR
Self-Massage: Glutes
"How-to" self-massage for the glutes/posterior hip.
Set Time
1 5 min h:m:s
LAR
Self-Massage: Low Back
"How-to" self-massage for the low back/lumbar region.
Set Time
1 5 min h:m:s
LAR
Self-Massage: T-Spine
"How-to" self-massage for the Thoracic Spine (mid-upper region of back).
Set Time
1 5 min h:m:s
LAR UMT
Pigeon
Stretch for the LPHC
Set Reps Hold Rest
1 3 10s h:m:s 10s (h:m:s)
2 3 10s h:m:s 10s (h:m:s)
UMT
Side Lying 90-90
Set Reps Time
1 1 each 1 Min h:m:s

add your breathing pattern 6:4:10

LLT LAR
Half Kneel Loaded Shoulder Flexion
Set Reps
1 10 each