LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout

Mechanical

Metabolic

Warm-Up Blocks

AHHPS - 7-Step Prep LLT/LMT - Hips

Horizontal

Run 1 x 5:00

Set	time
1	5:00

Runner’s Hinge Ball Knee Drive 1 x 10

Set	reps
1	10

Loaded Hamstring Stretch (Unilateral) 1 x 8

Set	reps	weight_kgs
1	8	12kg

Loaded Rotational Hip Flexor Stretch 1 x 8

Set	reps	weight_kgs
1	8	12kg

ViPR PRO Side Lunge with Forward Tilt breathing 1 x 10

Set	reps
1	10

Lateral Step Eye Tracking 1 x 8

Set	reps
1	8

Workout Blocks

HISS 4Q Agile/Relative Strength 10 Min AMRAP

Circuit x 1

Alternating KB Swing with Side Step 1 x 10

Set	reps	weight_kgs
1	10	12kg

Lateral Crawl to Push Up 1 x 10

Set	reps
1	10

Deep Posterior Lunge 1 x 10

Set	reps
1	10

Alternating KB Swing with Side Step 1 x 10

Set	reps	weight_kgs
1	10	12kg

Woodway Treadmill Run 1 x 30s

Set	time	distance_ft	Tempo
1	30s	400	fast

Cool Down Blocks

T-Spine Mobility

Circuit x 2

Lying Extension with Lateral Flexion 2 x 5

Set	reps	Hold
1	5	10s
2	5	10s

Side Lying 90-90 2 x 5

Set	reps	Tempo
1	5	controlled
2	5	controlled

(S) HISS Agile/Relative Strength AMRAP

Workout

Mechanical

Metabolic

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Today's session is a short one, but a gasser! You've got 10 minutes to complete as many rounds as possible of a 5 exercise sequence that includes agile and relative strength. Take a 5 minutes rest and if you are feeling good, then go for a second round of 10 minutes. HISS = High Intensity Steady State

Warm-Up Blocks

AHHPS - 7-Step Prep LLT/LMT - Hips
Horizontal Loading

Run

Set	Time
1	5:00 h:m:s

Jog

LLT
Runner’s Hinge Ball Knee Drive

Set	Reps
1	10

Use Yoga block to create tension

LLT
Loaded Hamstring Stretch (Unilateral)

Set	Reps	Weight
1	8	12kg kgs

LMT
Loaded Rotational Hip Flexor Stretch

Set	Reps	Weight
1	8	12kg kgs

LMT
ViPR PRO Side Lunge with Forward Tilt breathing

Set	Reps
1	10

Use the longer foam roller instead and create tension while you move thru movement

LMT
Lateral Step Eye Tracking

Set	Reps
1	8

Use the small foam roller and create tension while you go thru movement

Workout Blocks

HISS 4Q Agile/Relative Strength 10 Min AMRAP
Circuit x 1

Perform 10 reps of the first 4 exercises as fast as possible, then run 400ft. Repeat this circuit and see how many circuits you can complete in a 10 min window (i.e. little to no rest!). Do not compromise form/technique to get the job done.

LMT
Alternating KB Swing with Side Step

reps 10

weight_kgs 12kg

Set	Reps	Weight
1	10	12kg kgs

UMT
Lateral Crawl to Push Up

reps 10

Set	Reps
1	10

3 steps before each push up

ULT
Deep Posterior Lunge

reps 10

Set	Reps
1	10

LMT
Alternating KB Swing with Side Step

reps 10

weight_kgs 12kg

Set	Reps	Weight
1	10	12kg kgs

ULT
Woodway Treadmill Run

time 30s

distance_ft 400

Tempo fast

Set	Time	Distance	Tempo
1	30s h:m:s	400 ft	Fast

Walk out 400ft and mark your spots before starting circuit. Use the 400ft as a goal to complete in 30s. Complete the 400ft and track the time it take you to complete each run.

Cool Down Blocks

T-Spine Mobility
Circuit x 2

UMT
Lying Extension with Lateral Flexion

reps 5

Hold 10s

Set	Reps	Hold
1	5	10s h:m:s
2	5	10s h:m:s

Hold each rep for 1 long breath

UMT
Side Lying 90-90

reps 5

Tempo controlled

Set	Reps	Tempo
1	5	Controlled
2	5	Controlled

Warm-Up Blocks

AHHPS - 7-Step Prep LLT/LMT - Hips Horizontal Loading

Run

LLT Runner’s Hinge Ball Knee Drive

LLT Loaded Hamstring Stretch (Unilateral)

LMT Loaded Rotational Hip Flexor Stretch

LMT ViPR PRO Side Lunge with Forward Tilt breathing

LMT Lateral Step Eye Tracking

Workout Blocks

HISS 4Q Agile/Relative Strength 10 Min AMRAP Circuit x 1

LMT Alternating KB Swing with Side Step reps 10 weight_kgs 12kg

UMT Lateral Crawl to Push Up reps 10

ULT Deep Posterior Lunge reps 10

LMT Alternating KB Swing with Side Step reps 10 weight_kgs 12kg

ULT Woodway Treadmill Run time 30s distance_ft 400 Tempo fast

Cool Down Blocks

T-Spine Mobility Circuit x 2

UMT Lying Extension with Lateral Flexion reps 5 Hold 10s

UMT Side Lying 90-90 reps 5 Tempo controlled

AHHPS - 7-Step Prep LLT/LMT - Hips
Horizontal Loading

LLT
Runner’s Hinge Ball Knee Drive

LLT
Loaded Hamstring Stretch (Unilateral)

LMT
Loaded Rotational Hip Flexor Stretch

LMT
ViPR PRO Side Lunge with Forward Tilt breathing

LMT
Lateral Step Eye Tracking

HISS 4Q Agile/Relative Strength 10 Min AMRAP
Circuit x 1

LMT
Alternating KB Swing with Side Step

reps 10

weight_kgs 12kg

UMT
Lateral Crawl to Push Up

reps 10

ULT
Deep Posterior Lunge

reps 10

LMT
Alternating KB Swing with Side Step

reps 10

weight_kgs 12kg

ULT
Woodway Treadmill Run

time 30s

distance_ft 400

Tempo fast

T-Spine Mobility
Circuit x 2

UMT
Lying Extension with Lateral Flexion

reps 5

Hold 10s

UMT
Side Lying 90-90

reps 5

Tempo controlled