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

AHHPS- Week #6 Hypertrophy-Legs

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

Movement based hypertrophy workout for legs utilizing IOM's Warm-Up/Hypertrophy/Cool down applied methodologies

Warm-Up Blocks

Warmup Block
Horizontal Loading

Rub and Scrub Pelvis
Set Time
1 1:00 h:m:s
Rub and Scrub Knee
Set Time
1 1:00 h:m:s
Rub and Scrub Plantar Fascia
Set Time
1 1:00 h:m:s
Rub and Scrub Ankle
Set Time
1 1:00 h:m:s
LAR
Self-Massage: T-Spine
"How-to" self-massage for the Thoracic Spine (mid-upper region of back).
Set Time
1 1:00 h:m:s
LLT
Big Toe Corkscrew SL Hip Hinge Percussive Warding
Set Reps
1 4
LMT
[J] – Swing to Lateral Lunge, Lift
Set Reps
1 5
ULT
Eye Tracking
Set Time
1 0:30 h:m:s

Workout Blocks

Working Block
Giant Set x 3

LLT
BB Deadlift Neutral Stance
reps 6
Set Reps
1 6
2 6
3 6
ULT
Bear Get Up
reps 10
Set Reps
1 10
2 10
3 10
LMT
KB Pivot Swing
reps 6
Set Reps
1 6
2 6
3 6
ULT
Alternating Power Step Ups
reps failure
Set Reps
1 failure
2 failure
3 failure

Cool Down Blocks

Cool Down Block
Horizontal Loading

GAR ULT
Restore Childs Pose Lat Reach
Restful pose and stretch for the quads, hips, lats and torso
Set Time
1 1:00 h:m:s
LAR ULT
Restorative Pose Cobra
Set Reps
1 10
UMT
Double Leg Restorative Pose
Set Time
1 1:00 h:m:s