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

AHHPS Week #7 Assignment-Tish

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

Strength Day

Warm-Up Blocks

Warmup Block
Horizontal Loading

Rub and Scrub Plantar Fascia
Set Time
1 10 h:m:s

Workout Blocks

Working Block
Horizontal Loading

Rub and Scrub Ankle
Set Time
1 0:1:00 h:m:s
Rub and Scrub Knee
Set Time
1 0:1:00 h:m:s
Rub and Scrub Pelvis
Set Time
1 0:1:00 h:m:s
Rub and Scrub Sternum/Clavicle
Set Time
1 0:1:00 h:m:s
ULT
Foot Pin and Stretch
Set Reps
1 10
LMT
ViPR PRO- Lateral Tilt Progressive Sequence
Perform each phase for 30 seconds
Set Reps
1 10
Set Reps
1 5
ULT
Eye Tracking
Set Reps
1 10
LLT
Rower
Rowing Machine (Ergometer)
Set Time
1 0:3:00 h:m:s

Strength Training
Horizontal Loading

UMT
Forefoot Mobility
Set Reps
1 10
LLT
BB Deadlift Neutral Stance
Set Reps
1 5
UMT
Side Lunge
Set Reps
1 10

Modify movement to accommodate knee discomfort if any.. Goal is just to get her to move laterally

LLT
DB Bentover Row
Set Reps
1 10
UMT
SL Balance Rotational Knee Driver
Set Reps
1 10
UMT
Kneeling OH Lateral Reach
Set Reps
1 10

Cool Down Blocks

Cool Down Block
Horizontal Loading

GPR
4:7:8 Parasympathetic Breathing
1 Cycle of Breath = Inhale for 4 Seconds Hold Breath for 7 Seconds Exhale for 8 Seconds. Repeat for a specific amount of breaths or for a time period. Be sure to find a comfortable posture to relax in.
Set Time
1 0:3:00 h:m:s