LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Warmup Block
Horizontal
AHHPS - LLT/LMT Warmup Block - TSpine
Horizontal
Rower
Set time
1 3 mins
Bird Dog
Set reps
1 10
DB Split 1 Arm Swing
Set reps
1 10
ViPR PRO Step w/ Type 1 Shift
Set reps
1 10
Type 2 Spinal Motion Forced Exhalation
Set reps
1 10
Percussive Exhalation OH Squat
Set reps
1 10
Zig Zag Eye Tracking
Set reps
1 10
Workout Blocks
Deadlift Block
Horizontal
LD -Good Mornings
Set reps load Tempo Rest
1 12 light controlled 45 seconds
2 12 light controlled 45 seconds
3 12 light controlled 45 seconds
BB Narrow Deadlift
Set reps weight_percent Tempo Rest
1 8 80 1:2:1 2 min
2 8 80 1:2:1 2 min
3 8 80 1:2:1 2 min
4 8 80 1:2:1 2 min
BB Forward Step to Deadlift
Set reps weight_percent Tempo Rest
1 8 80 controlled 1 min
2 8 80 controlled 1 min
3 8 80 controlled 1 min
Alternating KB Swings Narrow
Set reps load Tempo Rest
1 5 per side moderate explosive 1 min
2 5 per side heavy controlled 1 min
3 5 per side heavy controlled 1 min
4 5 per side heavy controlled 1 min
Squat Block
Horizontal
Deep Squat Get Up
Set reps weight_lbs Tempo Rest
1 6 per side bodyweight controlled 1 min
2 6 per side bodyweight controlled 1 min
3 6 per side bodyweight controlled 1 min
BB Back Squat Neutral Stance
Set reps weight_percent Tempo Rest
1 8 80 1:2:1 2 min
2 8 80 1:2:1 2 min
3 8 80 1:2:1 2 min
4 8 80 1:2:1 2 min
Crossover DB Deadlift
Set reps load Tempo Rest
1 8 per side moderate controlled 1 min
2 8 per side moderate controlled 1 min
3 8 per side moderate controlled 1 min
DB Reverse Lunge to 1 Arm SL OH Press
Set reps load Tempo Rest
1 8 moderate controlled 1-2 min
2 8 moderate controlled 1-2 min
3 8 moderate controlled 1-2 min
4 8 moderate controlled 1-2 min
Cool Down Blocks
AHHPS 4Q Dynamic Stretches
Horizontal
Child’s Pose to Cobra
Set reps Tempo
1 10 controlled
Prone Rotation to Rotational 1/2 Kneel
Set reps Tempo
1 10 controlled
Step Forward Flex then Step Back Extend
Set reps Tempo
1 10 controlled

LuLu – Dead Strength & Agility Posterior Chain

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

One of the most important functions of movement would be the ability to get up easily from the ground up.
Subsequently once we master to move our own weight we can move on to moving or lifting weight to strengthen and progress ourselves.

The Posterior Chain refers to the structures at the back of the leg and spine. The main muscles that make up the Posterior Chain are the calf muscles, hamstrings, gluteus maximi, latissimus dorsi and the erector spinae muscles.

A strong posterior chain contributes to a strong core musculature, which reduces back pain and low-back injury, while also facilitating coordination and strength through the limbs. The muscles in the posterior chain play a huge role in everyday activities, such as picking something up off the ground, sitting down and standing back up, or jumping.

Warm-Up Blocks

Warmup Block
Horizontal Loading

AHHPS - LLT/LMT Warmup Block - TSpine
Horizontal Loading

LLT
Rower
Rowing Machine (Ergometer)
Set Time
1 3 mins 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
Bird Dog
Set Reps
1 10

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

LLT
DB Split 1 Arm Swing
Set Reps
1 10

MOBILITY - Used to foster and maintain space in the body’s segments

LMT
ViPR PRO Step w/ Type 1 Shift
Set Reps
1 10

MOBILITY - Used to foster and maintain space in the body’s segments

LMT
Type 2 Spinal Motion Forced Exhalation
Set Reps
1 10

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

LLT
Percussive Exhalation OH Squat
Set Reps
1 10

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

LLT
Zig Zag Eye Tracking
Set Reps
1 10

STIMULATION - Intended to stimulate sensory-motor responses

Workout Blocks

Deadlift Block
Horizontal Loading

LLT
LD -Good Mornings
Stand with your feet shoulder-width apart. Place a barbell or plate of appropriate weight on your shoulders. If you're just starting with the exercise, begin with light weight. The bar of the barbell should rest on your trapezius muscles of the upper back near your shoulders. Brace your abdominals and take a good breath in. Exhale as you hinge at the hips. It should feel as if you are sending your hips backward (as if trying to shut a car door with your butt) or pretend that someone has a rope around your hips and is pulling them backward. Inhale and focus on maintaining a straight back. Keep the arch of your lower back tight as you would when lifting from the floor. Exhale. Check that you aren't curling your back forward. Inhale smoothly as you return to the starting position.
Set Reps Load Tempo Rest
1 12 Light Controlled 45 seconds (h:m:s)
2 12 Light Controlled 45 seconds (h:m:s)
3 12 Light Controlled 45 seconds (h:m:s)
LLT
BB Narrow Deadlift
Set Reps Weight Tempo Rest
1 8 80 % 1:2:1 2 min (h:m:s)
2 8 80 % 1:2:1 2 min (h:m:s)
3 8 80 % 1:2:1 2 min (h:m:s)
4 8 80 % 1:2:1 2 min (h:m:s)
LLT
BB Forward Step to Deadlift
Set Reps Weight Tempo Rest
1 8 80 % Controlled 1 min (h:m:s)
2 8 80 % Controlled 1 min (h:m:s)
3 8 80 % Controlled 1 min (h:m:s)
LMT
Alternating KB Swings Narrow
This Exercise is LMT due to the amount of rotation and front plane movement.
Set Reps Load Tempo Rest
1 5 per side Moderate Explosive 1 min (h:m:s)
2 5 per side Heavy Controlled 1 min (h:m:s)
3 5 per side Heavy Controlled 1 min (h:m:s)
4 5 per side Heavy Controlled 1 min (h:m:s)

Squat Block
Horizontal Loading

ULT
Deep Squat Get Up
Set Reps Weight Tempo Rest
1 6 per side Bodyweight lbs Controlled 1 min (h:m:s)
2 6 per side Bodyweight lbs Controlled 1 min (h:m:s)
3 6 per side Bodyweight lbs Controlled 1 min (h:m:s)
LLT
BB Back Squat Neutral Stance
Set Reps Weight Tempo Rest
1 8 80 % 1:2:1 2 min (h:m:s)
2 8 80 % 1:2:1 2 min (h:m:s)
3 8 80 % 1:2:1 2 min (h:m:s)
4 8 80 % 1:2:1 2 min (h:m:s)
LMT
Crossover DB Deadlift
Set Reps Load Tempo Rest
1 8 per side Moderate Controlled 1 min (h:m:s)
2 8 per side Moderate Controlled 1 min (h:m:s)
3 8 per side Moderate Controlled 1 min (h:m:s)
LLT
DB Reverse Lunge to 1 Arm SL OH Press
Set Reps Load Tempo Rest
1 8 Moderate Controlled 1-2 min (h:m:s)
2 8 Moderate Controlled 1-2 min (h:m:s)
3 8 Moderate Controlled 1-2 min (h:m:s)
4 8 Moderate Controlled 1-2 min (h:m:s)

Cool Down Blocks

AHHPS 4Q Dynamic Stretches
Horizontal Loading

ULT
Child’s Pose to Cobra
Set Reps Tempo
1 10 Controlled
UMT
Prone Rotation to Rotational 1/2 Kneel
Set Reps Tempo
1 10 Controlled
LAR ULT
Step Forward Flex then Step Back Extend
Set Reps Tempo
1 10 Controlled