LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
AHHPS ā€“ TSpine Activation Block
Horizontal
Rub and Scrub Sternum/Clavicle
Set time
1 2 mins per side
OH Squat Forced Exhalation
Set reps intensity
1 5
Type 1 Spinal Motion Forced Exhalation
Set reps
1 3ea
Percussive Exhalation OH Squat
Set reps intensity
1 5
Shoulder Rotation -Band Quick Release
Set reps intensity
1 4 ea
Eye Tracking Rotational Jump
Set reps
1 10
2 10
Workout Blocks
AHHPS Tri-Set: DB Bench, Pulldown, KB Deadlift
Tri-Set x 3
DB Bench Press
Set reps weight_kgs Tempo Rest
1 12-15 12kgs controlled 30s
2 12-15 12kgs controlled 30s
3 12-15 12kgs controlled 30s
Lat Pulldown Wide Grip
Set reps intensity Tempo Rest
1 15 Red band controlled 30s
2 15 Red band controlled 30s
3 15 Red band controlled 30s
KB Deadlift
Set reps weight_kgs Tempo Rest
1 15 20kg controlled 30s
2 15 20kg controlled 30s
3 15 20kg controlled 30s
AHHPS SuperSet: Push Up, Lunge
Superset x 2
DB Fwd Lunge
Set reps weight_kgs
1 10ea 12kgs
2 10ea 12kgs
Push Up
Set reps Tempo Rest
1 12-15 controlled 30s
2 12-15 controlled 30s
AHHPS Movement Strength: Crawl, G2S
Superset x 3
Crawl with Turn
Set time Tempo Rest
1 60s controlled 30s
2 60s controlled 30s
3 60s controlled 30s
ā€œZā€ Get Up
Set reps Tempo Rest
1 8 controlled 30s
2 8 controlled 30s
3 8 controlled 30s
Cool Down Blocks
Cool Down Block
Horizontal
Child’s Pose to Cobra
Set time
1 2:00

Muscle/Movement STR 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.

Warm-Up Blocks

AHHPS ā€“ TSpine Activation Block
Horizontal Loading

Rub and Scrub Sternum/Clavicle
Set Time
1 2 mins per side h:m:s
LLT
OH Squat Forced Exhalation
Set Reps Intensity
1 5 RPE

Use red band

UMT
Type 1 Spinal Motion Forced Exhalation
Set Reps
1 3ea

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

LLT
Percussive Exhalation OH Squat
Set Reps Intensity
1 5 RPE

Use red band

LLT
Shoulder Rotation -Band Quick Release
Set Reps Intensity
1 4 ea RPE

Use red band

UMT
Eye Tracking Rotational Jump
Set Reps
1 10
2 10

Workout Blocks

AHHPS Tri-Set: DB Bench, Pulldown, KB Deadlift
Tri-Set x 3

LLT
DB Bench Press
reps 12-15
weight_kgs 12kgs
Tempo controlled
Rest 30s
Set Reps Weight Tempo Rest
1 12-15 12kgs kgs Controlled 30s (h:m:s)
2 12-15 12kgs kgs Controlled 30s (h:m:s)
3 12-15 12kgs kgs Controlled 30s (h:m:s)

Use KB

LLT
Lat Pulldown Wide Grip
reps 15
intensity Red band
Tempo controlled
Rest 30s
Set Reps Intensity Tempo Rest
1 15 Red Band RPE Controlled 30s (h:m:s)
2 15 Red Band RPE Controlled 30s (h:m:s)
3 15 Red Band RPE Controlled 30s (h:m:s)

Use red band to mimic movement seated

LLT
KB Deadlift
reps 15
weight_kgs 20kg
Tempo controlled
Rest 30s
Set Reps Weight Tempo Rest
1 15 20kg kgs Controlled 30s (h:m:s)
2 15 20kg kgs Controlled 30s (h:m:s)
3 15 20kg kgs Controlled 30s (h:m:s)

AHHPS SuperSet: Push Up, Lunge
Superset x 2

This SuperSet enhances muscular endurance.

LLT
DB Fwd Lunge
reps 10ea
weight_kgs 12kgs
Bend your knee and hip to the same angle.
Set Reps Weight
1 10ea 12kgs kgs
2 10ea 12kgs kgs
ULT
Push Up
reps 12-15
Tempo controlled
Rest 30s
Set Reps Tempo Rest
1 12-15 Controlled 30s (h:m:s)
2 12-15 Controlled 30s (h:m:s)

AHHPS Movement Strength: Crawl, G2S
Superset x 3

This SuperSet 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)
3 60s h:m:s Controlled 30s (h:m:s)
UMT
ā€œZā€ 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)
3 8 Controlled 30s (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

ULT
Child’s Pose to Cobra
Set Time
1 2:00 h:m:s