LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
AHHPS – Hip Activation Block
Horizontal
SMS: FD, Foam Roll Hips, T-spine, Lats
Set time Tempo
1 30 sec each location fast
DB OH Reach with Step
Set reps
1 5 each side
Percussive Exhalation Type 1
Set reps
1 5 each side
Runner’s Rotational Hinge Ball Knee Drive
Set reps
1 5 each side
Mini Band Lateral Ward Quick Release
Set reps
1 5 each side
Open Chain Hip Internal Rotation Quick Release
Set reps
1 5 each side
Eye Tracking Reverse Lunge
Set reps
1 5 each side
Workout Blocks
AHHPS HIIT Power 20:40 for 20 Sets
Giant Set x 3
Explosive Squat Press
Set time load Tempo Rest
1 20s moderate fast 40s
2 20s moderate fast 40s
3 20s moderate fast 40s
Rotational Split Jump
Set time Tempo Rest
1 20s fast 40s
2 20s fast 40s
3 20s fast 40s
Lateral Shuffle Sandbell Toss
Set time load Tempo Rest
1 20s moderate fast 40s
2 20s moderate fast 40s
3 20s moderate fast 40s
Reverse 2-Arm Row
Set time load Tempo Rest
1 20s moderate fast 40s
2 20s moderate fast 40s
3 20s moderate fast 40s
Shuffle w Transverse Breakdown
Set time Tempo Rest
1 20s fast 40s
2 20s fast 40s
3 20s fast 40s
Cool Down Blocks
Cool Down Block
Horizontal
90-90 Supine Pose
Set time
1 2-5min

SMS: HIIT 20:40s for 3 sets

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

In this session, we will be performing a HIIT metabolic protocol using Power-based exercise.

Warm-Up Blocks

AHHPS – Hip Activation Block
Horizontal Loading

SMS: FD, Foam Roll Hips, T-spine, Lats
Set Time Tempo
1 30 sec each location h:m:s Fast
LLT
DB OH Reach with Step
Set Reps
1 5 each side
LAR
Percussive Exhalation Type 1
Set Reps
1 5 each side
LMT
Runner’s Rotational Hinge Ball Knee Drive
Set Reps
1 5 each side

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

LLT
Mini Band Lateral Ward Quick Release
Set Reps
1 5 each side

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

ULT
Open Chain Hip Internal Rotation Quick Release
Set Reps
1 5 each side

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

ULT
Eye Tracking Reverse Lunge
Set Reps
1 5 each side

STIMULATION - Intended to stimulate sensory-motor responses

Workout Blocks

AHHPS HIIT Power 20:40 for 20 Sets
Giant Set x 3

Perform these 4 Power exercises for 20s each in a circuit fashion, resting 40s between exercises. Go all out with each exercise and if you feel like your power output is diminishing, you can increase the rest time to 60-90s. The goal over time is to try and complete 15sets of this routine while maintaining a high power output throughout.

LLT
Explosive Squat Press
time 20s
load moderate
Tempo fast
Rest 40s
Set Time Load Tempo Rest
1 20s h:m:s Moderate Fast 40s (h:m:s)
2 20s h:m:s Moderate Fast 40s (h:m:s)
3 20s h:m:s Moderate Fast 40s (h:m:s)

Challenge: How many reps can you perform in 20s?

UMT
Rotational Split Jump
time 20s
Tempo fast
Rest 40s
An explosive leg exercise that emphasizes hip to torso rotation
Set Time Tempo Rest
1 20s h:m:s Fast 40s (h:m:s)
2 20s h:m:s Fast 40s (h:m:s)
3 20s h:m:s Fast 40s (h:m:s)
LMT
Lateral Shuffle Sandbell Toss
time 20s
load moderate
Tempo fast
Rest 40s
A dynamic total body exercise that enhances rotation while in the frontal plane.
Set Time Load Tempo Rest
1 20s h:m:s Moderate Fast 40s (h:m:s)
2 20s h:m:s Moderate Fast 40s (h:m:s)
3 20s h:m:s Moderate Fast 40s (h:m:s)
LLT
Reverse 2-Arm Row
time 20s
load moderate
Tempo fast
Rest 40s
A dynamic full body exercise that enhances upper body endurance and/or power while coordinating movement in the sagittal plane.
Set Time Load Tempo Rest
1 20s h:m:s Moderate Fast 40s (h:m:s)
2 20s h:m:s Moderate Fast 40s (h:m:s)
3 20s h:m:s Moderate Fast 40s (h:m:s)
UMT
Shuffle w Transverse Breakdown
time 20s
Tempo fast
Rest 40s
Enhances frontal and transverse plane agility in the lateral direction.
Set Time Tempo Rest
1 20s h:m:s Fast 40s (h:m:s)
2 20s h:m:s Fast 40s (h:m:s)
3 20s h:m:s Fast 40s (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

Down-regulate the nervous system after an intense session

GPR ULT
90-90 Supine Pose
Restful pose and an easier position to learn how to diaphragmatically breathe.
Set Time
1 2-5min h:m:s

Slow your breath to 3 breaths per minute