LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
AHHPS 4Q Hip Mobility
Horizontal
Supine Slide Hip Decouple
Set reps Tempo
1 5 per side controlled
Prone Atomic Frog T1 HpDC
Set reps Tempo
1 5 per side controlled
Quadruped Medial Hip Stretch
Set reps Tempo
1 5 per side controlled
Pigeon Thread the Needle
Set reps Tempo
1 5 per side controlled
Loaded Rotational Hip Flexor Stretch
Set reps load Hold
1 5 per side light 5s
Loaded Hamstring Stretch (Unilateral)
Set reps load Hold
1 5 per side light 5s
In Out Squat
Set reps Tempo
1 5 per side controlled
Kneeling Zig Zag G2S
Set reps Tempo
1 5 per side controlled
Workout Blocks
Lower Body Triple Set 1 - Quads & Glutes
Superset x 3
Curtsy Squat
Set reps load Tempo Rest
1 8-12 per side heavy controlled 30 sec
2 8-12 per side heavy controlled 30 sec
3 8-12 per side heavy controlled 30 sec
Step Up – Dumbbell, Front Hold
Set reps load Tempo Rest
1 8-12 per side heavy controlled 30 sec
2 8-12 per side heavy controlled 30 sec
3 8-12 per side heavy controlled 30 sec
Alternating T-Lunge
Set reps load Tempo Rest
1 8-12 per side light controlled 2 min
2 8-12 per side light controlled 2 min
3 8-12 per side light controlled 2 min
Lower Body Triple Set 2 - Hamstrings & Glutes
Superset x 3
Kickstand Single Arm Romanian Deadlift – RDL
Set reps load Tempo Rest
1 8-12 per side heavy controlled 30 sec
2 8-12 per side heavy controlled 30 sec
3 8-12 per side heavy controlled 30 sec
Prone Hamstring Curl [Machine]
Set reps load Tempo Rest
1 8-12 heavy controlled 30 sec
2 8-12 heavy controlled 30 sec
3 8-12 heavy controlled 30 sec
Squat to SL Shift
Set reps load Tempo Rest
1 8 per side light controlled 2 min
2 8 per side light controlled 2 min
3 8 per side light controlled 2 min
Cool Down Blocks
Cool Down (lower body)
Horizontal
SL Quad Stretch with Pelvic Tilts
Set time
1 30 sec
Figure 4 Stretch
Set time
1 30 sec
Standing Calf Stretch
Set time
1 30 sec

Lower Body Hypertrophy

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

This is week one lower body hypertrophy day. We are using tri-sets which means you will perform 3 drills in a row without rest. Then you rest after that the last drill. Perform 3 sets of A before moving to B. The main muscle groups we're focusing on are quads, glutes and hamstrings to elicit maximal muscle growth.

Warm-Up Blocks

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

Workout Blocks

Lower Body Triple Set 1 - Quads & Glutes
Superset x 3

Perform 3 drills and then rest for a total of 3 working sets. You may perform 1 warmup set to determine weight and/or increase weight on each set.

UMT
Curtsy Squat
reps 8-12 per side
load heavy
Tempo controlled
Rest 30 sec
Set Reps Load Tempo Rest
1 8-12 per side Heavy Controlled 30 sec (h:m:s)
2 8-12 per side Heavy Controlled 30 sec (h:m:s)
3 8-12 per side Heavy Controlled 30 sec (h:m:s)
LLT
Step Up – Dumbbell, Front Hold
reps 8-12 per side
load heavy
Tempo controlled
Rest 30 sec
Set Reps Load Tempo Rest
1 8-12 per side Heavy Controlled 30 sec (h:m:s)
2 8-12 per side Heavy Controlled 30 sec (h:m:s)
3 8-12 per side Heavy Controlled 30 sec (h:m:s)
UMT
Alternating T-Lunge
reps 8-12 per side
load light
Tempo controlled
Rest 2 min
Set Reps Load Tempo Rest
1 8-12 per side Light Controlled 2 min (h:m:s)
2 8-12 per side Light Controlled 2 min (h:m:s)
3 8-12 per side Light Controlled 2 min (h:m:s)

Lower Body Triple Set 2 - Hamstrings & Glutes
Superset x 3

Perform 3 drills and then rest for a total of 3 working sets. You may perform 1 warmup set to determine weight and/or increase weight on each set.

ULT
Kickstand Single Arm Romanian Deadlift – RDL
reps 8-12 per side
load heavy
Tempo controlled
Rest 30 sec
Set Reps Load Tempo Rest
1 8-12 per side Heavy Controlled 30 sec (h:m:s)
2 8-12 per side Heavy Controlled 30 sec (h:m:s)
3 8-12 per side Heavy Controlled 30 sec (h:m:s)
LLT
Prone Hamstring Curl [Machine]
reps 8-12
load heavy
Tempo controlled
Rest 30 sec
Prone Hamstring Curl
Set Reps Load Tempo Rest
1 8-12 Heavy Controlled 30 sec (h:m:s)
2 8-12 Heavy Controlled 30 sec (h:m:s)
3 8-12 Heavy Controlled 30 sec (h:m:s)
UMT
Squat to SL Shift
reps 8 per side
load light
Tempo controlled
Rest 2 min
Set Reps Load Tempo Rest
1 8 per side Light Controlled 2 min (h:m:s)
2 8 per side Light Controlled 2 min (h:m:s)
3 8 per side Light Controlled 2 min (h:m:s)

Cool Down Blocks

Cool Down (lower body)
Horizontal Loading

Aid in your recovery by spending at minimum the time posted below.

ULT
SL Quad Stretch with Pelvic Tilts
Set Time
1 30 sec h:m:s
UMT
Figure 4 Stretch
Set Time
1 30 sec h:m:s
ULT
Standing Calf Stretch
Set Time
1 30 sec h:m:s