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

No Themes Assigned

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
Lower Body Superset ULT-->UMT Bridge to Get Up
Superset x 4
Hip Bridge
Set reps weight_lbs Hold Rest
1 10 Body weight 3s 0
2 10 Body weight 3s 0
3 10 Body weight 3s 0
4 10 Body weight 3s 0
“Z” Get Up
Set reps weight_lbs Tempo Rest
1 10 Body weight controlled 30s
2 10 Body weight controlled 30s
3 10 Body weight controlled 30s
4 10 Body weight controlled 30s
Pushing Superset ULT-->UMT
Superset x 4
SL Bridge Ceiling Press
Set reps weight_lbs Hold Rest
1 10 Bodyweight 3s 0
2 10 Bodyweight 3s 0
3 10 Bodyweight 3s 0
4 10 Bodyweight 3s 0
Surfer Get Up
Set reps weight_lbs Tempo Rest
1 10 Bodyweight controlled 30s
2 10 Bodyweight controlled 30s
3 10 Bodyweight controlled 30s
4 10 Bodyweight controlled 30s

Muscle Strength: Lower Body and Push Supersets ULT/UMT

No Themes Assigned

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

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

Lower Body Superset ULT-->UMT Bridge to Get Up
Superset x 4

ULT
Hip Bridge
reps 10
weight_lbs Body weight
Hold 3s
Rest 0
Set Reps Weight Hold Rest
1 10 Body Weight lbs 3s h:m:s 0 (h:m:s)
2 10 Body Weight lbs 3s h:m:s 0 (h:m:s)
3 10 Body Weight lbs 3s h:m:s 0 (h:m:s)
4 10 Body Weight lbs 3s h:m:s 0 (h:m:s)

3s hold at top of bridge

UMT
“Z” Get Up
reps 10
weight_lbs Body weight
Tempo controlled
Rest 30s
Set Reps Weight Tempo Rest
1 10 Body Weight lbs Controlled 30s (h:m:s)
2 10 Body Weight lbs Controlled 30s (h:m:s)
3 10 Body Weight lbs Controlled 30s (h:m:s)
4 10 Body Weight lbs Controlled 30s (h:m:s)

Pushing Superset ULT-->UMT
Superset x 4

ULT
SL Bridge Ceiling Press
reps 10
weight_lbs Bodyweight
Hold 3s
Rest 0
Set Reps Weight Hold Rest
1 10 Bodyweight lbs 3s h:m:s 0 (h:m:s)
2 10 Bodyweight lbs 3s h:m:s 0 (h:m:s)
3 10 Bodyweight lbs 3s h:m:s 0 (h:m:s)
4 10 Bodyweight lbs 3s h:m:s 0 (h:m:s)

Hold 3s at top
Alternate leading leg

UMT
Surfer Get Up
reps 10
weight_lbs Bodyweight
Tempo controlled
Rest 30s
Set Reps Weight Tempo Rest
1 10 Bodyweight lbs Controlled 30s (h:m:s)
2 10 Bodyweight lbs Controlled 30s (h:m:s)
3 10 Bodyweight lbs Controlled 30s (h:m:s)
4 10 Bodyweight lbs Controlled 30s (h:m:s)

alternate leading leg