LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
AHHPS – Activation for Power
Circuit x 1
Rub and Scrub Pelvis
Set time
1 15s
Runner’s Rotational Hinge Ball Knee Drive
Set reps load Tempo
1 3 each heavy controlled
Mini Band Lateral Ward Quick Release
Set reps load Tempo
1 5 each heavy controlled
Monster Band T-Squat Quick Release
Set reps load Tempo
1 5 each heavy controlled
Percussive Exhalation OH Squat
Set reps
1 2
Eye Tracking Reverse Lunge
Set reps
1 5 each
Workout Blocks
AHHPS Agile Strength + Plyometrics
Circuit x 3
Long Arm KB Swings
Set time load Tempo Rest
1 30s heavy controlled 60-90s
2 30s heavy controlled 60-90s
3 30s heavy controlled 60-90s
Forward Back Hop to Tuck Jump
Set reps Tempo Rest
1 8-10 explosive 60-90s
2 8-10 explosive 60-90s
3 8-10 explosive 60-90s
KB Pivot Swing
Set reps load Tempo Rest
1 30s heavy controlled 60-90s
2 30s heavy controlled 60-90s
3 30s heavy controlled 60-90s
SL Rotational Broad Jump
Set reps Tempo Rest
1 5 each explosive 60-90s
2 5 each explosive 60-90s
3 5 each explosive 60-90s
Alternating KB Swings Narrow
Set time load Tempo Rest
1 30s heavy controlled 60-90s
2 30s heavy controlled 60-90s
3 30s heavy controlled 60-90s
Rotational Plyo Throw
Set reps load Tempo Rest
1 5 each light explosive 60-90s
2 5 each light explosive 60-90s
3 5 each light explosive 60-90s
Cool Down Blocks
Cool Down Block
Horizontal
Side Lying 90-90
Set reps
1 2 min each

AHHPS Agile Strength + Plyometrics

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

Today's Session combines Agile Strength and Plyometrics. Both techniques enhance tissue elasticity to help give you that feeling like you have a "bounce in your step".

Warm-Up Blocks

AHHPS – Activation for Power
Circuit x 1

This block incorporates a 4-Step Activation sequence with added Excitation drills to prepare for power-based exercise.

Rub and Scrub Pelvis
time 15s
Set Time
1 15s 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.

LMT
Runner’s Rotational Hinge Ball Knee Drive
reps 3 each
load heavy
Tempo controlled
Set Reps Load Tempo
1 3 each Heavy Controlled

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

LLT
Mini Band Lateral Ward Quick Release
reps 5 each
load heavy
Tempo controlled
Set Reps Load Tempo
1 5 each Heavy Controlled

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

LMT
Monster Band T-Squat Quick Release
reps 5 each
load heavy
Tempo controlled
Set Reps Load Tempo
1 5 each Heavy Controlled
LLT
Percussive Exhalation OH Squat
reps 2
Set Reps
1 2
ULT
Eye Tracking Reverse Lunge
reps 5 each
Set Reps
1 5 each

STIMULATION - Intended to stimulate sensory-motor responses

Workout Blocks

AHHPS Agile Strength + Plyometrics
Circuit x 3

This circuit alternates between Agile Strength and Plyometrics. Add more rest if you struggling producing efficient powerful, movements. Add more volume to improve endurance.

LLT
Long Arm KB Swings
time 30s
load heavy
Tempo controlled
Rest 60-90s
Set Time Load Tempo Rest
1 30s h:m:s Heavy Controlled 60-90s (h:m:s)
2 30s h:m:s Heavy Controlled 60-90s (h:m:s)
3 30s h:m:s Heavy Controlled 60-90s (h:m:s)
ULT
Forward Back Hop to Tuck Jump
reps 8-10
Tempo explosive
Rest 60-90s
Primes the body for explosive acceleration.
Set Reps Tempo Rest
1 8-10 Explosive 60-90s (h:m:s)
2 8-10 Explosive 60-90s (h:m:s)
3 8-10 Explosive 60-90s (h:m:s)
LMT
KB Pivot Swing
reps 30s
load heavy
Tempo controlled
Rest 60-90s
Set Reps Load Tempo Rest
1 30s Heavy Controlled 60-90s (h:m:s)
2 30s Heavy Controlled 60-90s (h:m:s)
3 30s Heavy Controlled 60-90s (h:m:s)
UMT
SL Rotational Broad Jump
reps 5 each
Tempo explosive
Rest 60-90s
Develops agility and enhances neuromuscular control at impact in the transverse plane.
Set Reps Tempo Rest
1 5 each Explosive 60-90s (h:m:s)
2 5 each Explosive 60-90s (h:m:s)
3 5 each Explosive 60-90s (h:m:s)
LMT
Alternating KB Swings Narrow
time 30s
load heavy
Tempo controlled
Rest 60-90s
This Exercise is LMT due to the amount of rotation and front plane movement.
Set Time Load Tempo Rest
1 30s h:m:s Heavy Controlled 60-90s (h:m:s)
2 30s h:m:s Heavy Controlled 60-90s (h:m:s)
3 30s h:m:s Heavy Controlled 60-90s (h:m:s)
LMT
Rotational Plyo Throw
reps 5 each
load light
Tempo explosive
Rest 60-90s
Primes the body for explosive rotational acceleration with a load.
Set Reps Load Tempo Rest
1 5 each Light Explosive 60-90s (h:m:s)
2 5 each Light Explosive 60-90s (h:m:s)
3 5 each Light Explosive 60-90s (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

UMT
Side Lying 90-90
Set Reps
1 2 min each