LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Metabolic
Warm-Up Blocks
AHHPS - ULT/UMT Warmup Block - Hips
Horizontal
Rub and Scrub Pelvis
Set time
1 2 mins each side
Prisoner Runner’s Hinge
Set reps
1 10
Supine Slide Hip Decouple
Set reps
1 8
Prone Atomic Frog T1 HpDC
Set reps
1 8
Prisoner Runner’s Medial Hinge
Set reps
1 10
Open Chain Hip Internal Rotation Quick Release
Set reps
1 8
Eye Tracking Lateral Lunge
Set reps
1 10
Workout Blocks
Aerobic 30:30 Intervals on Rower
Horizontal
Rower
Set time intensity Rest
1 30s 7-8 30s
2 30s 7-8 30s
3 30s 7-8 30s
4 30s 7-8 30s
5 30s 7-8 30s
6 30s 7-8 120s
Rower
Set time intensity Rest
1 30s 7-8 30s
2 30s 7-8 30s
3 30s 7-8 30s
4 30s 7-8 30s
5 30s 7-8 30s
6 30s 7-8 120s
Rower
Set time intensity Rest
1 30s 7-8 30s
2 30s 7-8 30s
3 30s 7-8 30s
4 30s 7-8 30s
5 30s 7-8 30s
6 30s 7-8 120s
Cool Down Blocks
Cool Down Block - Deep Breathing & Shower
Horizontal
4 Cycle Kneeling Breathing
Set time
1 2min
Hot Shower
Set time
1 5min

Thursday – Aerobic Intervals on Rowing Machine

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

Moderate Intensity Aerobic Intervals on Rowing Machine aimed at improving aerobic capacity and low-level power-endurance.

Warm-Up Blocks

AHHPS - ULT/UMT Warmup Block - Hips
Horizontal Loading

Rub and Scrub Pelvis
Set Time
1 2 mins each side 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.

ULT
Prisoner Runner’s Hinge
Set Reps
1 10

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

LAR ULT
Supine Slide Hip Decouple
Set Reps
1 8

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

LAR UMT
Prone Atomic Frog T1 HpDC
T1= Threshold 1
Set Reps
1 8

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

UMT
Prisoner Runner’s Medial Hinge
Set Reps
1 10

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

ULT
Open Chain Hip Internal Rotation Quick Release
Set Reps
1 8

EXCITATION - Intended to both up and down regulate motor units quickly to activate the system for proper joint and body motions

UMT
Eye Tracking Lateral Lunge
Set Reps
1 10

STIMULATION - Intended to stimulate sensory-motor responses

Workout Blocks

Aerobic 30:30 Intervals on Rower
Horizontal Loading

Row 30 seconds, recover 30 seconds for 6 rounds at RPE of 7-8. Rest 2minutes, then repeat. Perform 3 cycles for total time of approximately 22 minutes.

LLT
Rower
Rowing Machine (Ergometer)
Set Time Intensity Rest
1 30s h:m:s 7-8 RPE 30s (h:m:s)
2 30s h:m:s 7-8 RPE 30s (h:m:s)
3 30s h:m:s 7-8 RPE 30s (h:m:s)
4 30s h:m:s 7-8 RPE 30s (h:m:s)
5 30s h:m:s 7-8 RPE 30s (h:m:s)
6 30s h:m:s 7-8 RPE 120s (h:m:s)
LLT
Rower
Rowing Machine (Ergometer)
Set Time Intensity Rest
1 30s h:m:s 7-8 RPE 30s (h:m:s)
2 30s h:m:s 7-8 RPE 30s (h:m:s)
3 30s h:m:s 7-8 RPE 30s (h:m:s)
4 30s h:m:s 7-8 RPE 30s (h:m:s)
5 30s h:m:s 7-8 RPE 30s (h:m:s)
6 30s h:m:s 7-8 RPE 120s (h:m:s)
LLT
Rower
Rowing Machine (Ergometer)
Set Time Intensity Rest
1 30s h:m:s 7-8 RPE 30s (h:m:s)
2 30s h:m:s 7-8 RPE 30s (h:m:s)
3 30s h:m:s 7-8 RPE 30s (h:m:s)
4 30s h:m:s 7-8 RPE 30s (h:m:s)
5 30s h:m:s 7-8 RPE 30s (h:m:s)
6 30s h:m:s 7-8 RPE 120s (h:m:s)

Cool Down Blocks

Cool Down Block - Deep Breathing & Shower
Horizontal Loading

ULT
4 Cycle Kneeling Breathing
Set Time
1 2min h:m:s
GPR ULT
Hot Shower
Shower under hot water
Set Time
1 5min h:m:s