LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
AHHPS-L1 Activation Block - Posterior Chain
Horizontal
Foam Roll Hamstring [MS]
Set time
1 30s/leg
2 30s/leg
Rowing Machine Rowing Steady State
Set time
1 2min
Frog Pose
Set time
1 1min
2 1min
Stretch – Hamstring Stretch with Strap (Passive) – Supine, Straight Leg
Set time
1 30s/eg
Stretch – IT Band Stretch with Strap (Passive) – Supine, Straight Leg
Set time
1 30sleg
Squat to Forward Fold
Set reps
1 10
KB Deadlift
Set reps Tempo
1 10 controlled
Split Stance Deadlift
Set reps Tempo
1 10/leg controlled
Workout Blocks
Dynamic Lower Body
Horizontal
Cossack Squat Weighted
Set reps weight_lbs Tempo Rest
1 12 controlled 60s
2 12 controlled 60s
3 12 controlled 60s
Sumo Deadlift High-pull (KB)
Set reps weight_lbs Tempo Rest
1 8 fast 1-2min
2 8 fast 1-2min
3 8 fast 1-2min
4 8 fast 1-2min
Kettlebell Swing
Set reps weight_lbs Rest
1 15 60s
2 15 60s
3 15 60s
4 15 60s
5 15 60s
Thrusters
Set reps weight_lbs Tempo Rest
1 8-10 explosive 1-2min
2 8-10 explosive 1-2min
3 8-10 explosive 1-2min
Cool Down Blocks
Leg Cooldown
Horizontal
Stretch – Hamstring Stretch with Strap (Passive) – Supine, Straight Leg
Set time
1 30s/leg
2 30s/leg
Stretch – IT Band Stretch with Strap (Passive) – Supine, Straight Leg
Set reps
1 30s/leg
2 30s/leg
Pigeon Stretch On box [MC]
Set time
1 30s/leg
2 30s/leg
Hip flexor/quad (Couch Stretch) [MC]
Set time
1 30s/leg
2 30s/leg

Dynamic Lower Body Cycle (1/4)

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

Warm-Up Blocks

AHHPS-L1 Activation Block - Posterior Chain
Horizontal Loading

Foam Roll Hamstring [MS]
Set Time
1 30s/leg h:m:s
2 30s/leg h:m:s
LLT
Rowing Machine Rowing Steady State
Set Time
1 2min h:m:s
ULT
Frog Pose
- This stretch primarily focuses on stretching the inner thighs and hip muscles. A good stretch for preparing the body to perform the straddle splits. - Setup: Begin in a quadruped position, and drive the knees and thighs away from the body out to the side. Extend the knees slightly so that the legs look like those of a frog. - Movement: Begin by rocking back and forwards, sitting into the hips and away.
Set Time
1 1min h:m:s
2 1min h:m:s
LPR
Stretch – Hamstring Stretch with Strap (Passive) – Supine, Straight Leg
Set Time
1 30s/eg h:m:s
Stretch – IT Band Stretch with Strap (Passive) – Supine, Straight Leg
Lie on your back. Loop a belt or strap around your right foot. Lift your right leg up straight before bringing it across your body (to the left) while keeping your hips flat. You should feel a gentle stretch along your right outer thigh.
Set Time
1 30sleg h:m:s
Squat to Forward Fold
Set Reps
1 10
LLT
KB Deadlift
Set Reps Tempo
1 10 Controlled
LLT
Split Stance Deadlift
Set Reps Tempo
1 10/leg Controlled

Workout Blocks

Dynamic Lower Body
Horizontal Loading

LMT
Cossack Squat Weighted
Set Reps Weight Tempo Rest
1 12 lbs Controlled 60s (h:m:s)
2 12 lbs Controlled 60s (h:m:s)
3 12 lbs Controlled 60s (h:m:s)
LMT
Sumo Deadlift High-pull (KB)
Set Reps Weight Tempo Rest
1 8 lbs Fast 1-2min (h:m:s)
2 8 lbs Fast 1-2min (h:m:s)
3 8 lbs Fast 1-2min (h:m:s)
4 8 lbs Fast 1-2min (h:m:s)
LLT
Kettlebell Swing
Set Reps Weight Rest
1 15 lbs 60s (h:m:s)
2 15 lbs 60s (h:m:s)
3 15 lbs 60s (h:m:s)
4 15 lbs 60s (h:m:s)
5 15 lbs 60s (h:m:s)
LLT
Thrusters
Set Reps Weight Tempo Rest
1 8-10 lbs Explosive 1-2min (h:m:s)
2 8-10 lbs Explosive 1-2min (h:m:s)
3 8-10 lbs Explosive 1-2min (h:m:s)

Cool Down Blocks

Leg Cooldown
Horizontal Loading

LPR
Stretch – Hamstring Stretch with Strap (Passive) – Supine, Straight Leg
Set Time
1 30s/leg h:m:s
2 30s/leg h:m:s
Stretch – IT Band Stretch with Strap (Passive) – Supine, Straight Leg
Lie on your back. Loop a belt or strap around your right foot. Lift your right leg up straight before bringing it across your body (to the left) while keeping your hips flat. You should feel a gentle stretch along your right outer thigh.
Set Reps
1 30s/leg
2 30s/leg
ULT
Pigeon Stretch On box [MC]
Set Time
1 30s/leg h:m:s
2 30s/leg h:m:s
ULT
Hip flexor/quad (Couch Stretch) [MC]
Hold 30 seconds each side, place pad under knee. Dont start too close to wall or box as it may be too deep of stretch.
Set Time
1 30s/leg h:m:s
2 30s/leg h:m:s