LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Metabolic
Warm-Up Blocks
Rub and Scrub - OFT Full Body
Horizontal
Rub and Scrub Pelvis
Set time
1 30s
2 30s ea
3 30s ea
4 30s ea
5 30s ea
6 30s
Ankle Rub + Scrub
Set reps
1 60s ea
Rub and Scrub Plantar Fascia
Set reps
1 30s ea
Rub and Scrub Knee
Set reps
1 60s ea
Rub and Scrub Rib and Cage
Set reps
1 60s ea
Rub and Scrub Sternum/Clavicle
Set reps
1 60s ea
Workout Blocks
Upper Body Strength- Pulling 2
Horizontal
Neutral Grip Chin Up
Set reps Rest
1 max 90s
2 max 90s
3 max 90s
DB Lawnmower Row
Set reps load Tempo Rest
1 8 light explosive 90s
2 6 moderate explosive 90s
3 5 moderate explosive 90s
Lat Pulldown Wide Grip
Set reps Tempo Rest
1 12 controlled 60-90s
2 12 controlled 60-90s
3 12 controlled 60-90s
Staggered Cable Row
Set reps load Tempo Rest
1 12 moderate 221 90
2 12 moderate 221 90
3 12 moderate 221 90
Suspended 1Arm Row w/ Rotation
Set reps Tempo Rest
1 10 ea 321 00:01:00
2 10 ea 321 00:01:00
3 10 ea 321 00:01:00
[AHC] Pushing Giant
Horizontal
DB Incline Press
Set reps Tempo Rest
1 12 controlled 45s
2 12 controlled 45s
3 12 controlled 45s
Lateral Crawl to Push Up
Set reps Tempo Rest
1 10 controlled 45s
2 10 controlled 45s
3 10 controlled 45s
Barbell Curl
Set reps Tempo Rest
1 10 controlled 45s
2 10 controlled 45s
3 10 controlled 45s
DB Bench Press
Set reps Tempo Rest
1 12 controlled 45s
2 12 controlled 45s
3 12 controlled 45s
Push Up to Rotation
Set reps Tempo Rest
1 10 controlled 45s
2 10 controlled 45s
3 10 controlled 45s
Cool Down Blocks
[AHC] Hip Mobility
Horizontal
Seated 90-90 Stretch
Set time
1 30s
Prone Atomic Frog T1 HpDC
Set reps
1 10
Split Stance High Low Reach
Set reps
1 10 ea
Transverse Lunge Touchdown
Set reps
1 10 ea

[AHC] Upper Body Push and Pull _Sport Performance 2

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

This is a CORE/ ARMs and Upper Back Session.

Warm-Up Blocks

Rub and Scrub - OFT Full Body
Horizontal Loading

This is the OFT (Osteo-Fascial Technique) daily habit that will help balance the tensional demands of the connective tissues, lower the sympathetic response to muscle, and deliver the much needed fluids throughout the body creating lift and mobility to the joints and a sensation of safety combined with better movement

Rub and Scrub Pelvis
Set Time
1 30s h:m:s
2 30s ea h:m:s
3 30s ea h:m:s
4 30s ea h:m:s
5 30s ea h:m:s
6 30s h:m:s

1. Lumbosacral joint
2. Sacroiliac joints
3. Iliac Crests
4. Anterior Superior Iliac Spines
5. Iliofemoral joints
6. Pubic Symphysis

ULT
Ankle Rub + Scrub
Set Reps
1 60s ea
Rub and Scrub Plantar Fascia
Set Reps
1 30s ea
Rub and Scrub Knee
Set Reps
1 60s ea
Rub and Scrub Rib and Cage
Set Reps
1 60s ea
Rub and Scrub Sternum/Clavicle
Set Reps
1 60s ea

Workout Blocks

Upper Body Strength- Pulling 2
Horizontal Loading

This is an upper body strength session focusing on pulling.

ULT
Neutral Grip Chin Up
Set Reps Rest
1 max 90s (h:m:s)
2 max 90s (h:m:s)
3 max 90s (h:m:s)
LMT
DB Lawnmower Row
Set Reps Load Tempo Rest
1 8 Light Explosive 90s (h:m:s)
2 6 Moderate Explosive 90s (h:m:s)
3 5 Moderate Explosive 90s (h:m:s)

DBs

LLT
Lat Pulldown Wide Grip
Set Reps Tempo Rest
1 12 Controlled 60-90s (h:m:s)
2 12 Controlled 60-90s (h:m:s)
3 12 Controlled 60-90s (h:m:s)
LLT
Staggered Cable Row
Set Reps Load Tempo Rest
1 12 Moderate 221 90 (h:m:s)
2 12 Moderate 221 90 (h:m:s)
3 12 Moderate 221 90 (h:m:s)
UMT
Suspended 1Arm Row w/ Rotation
Set Reps Tempo Rest
1 10 ea 321 00:01:00 (h:m:s)
2 10 ea 321 00:01:00 (h:m:s)
3 10 ea 321 00:01:00 (h:m:s)

seal row

[AHC] Pushing Giant
Horizontal Loading

Perform this giant set of pushing drills- 4 drills in a row and then rest. Do 3 rounds of this block and then move to the next.

LLT
DB Incline Press
Set Reps Tempo Rest
1 12 Controlled 45s (h:m:s)
2 12 Controlled 45s (h:m:s)
3 12 Controlled 45s (h:m:s)
UMT
Lateral Crawl to Push Up
Set Reps Tempo Rest
1 10 Controlled 45s (h:m:s)
2 10 Controlled 45s (h:m:s)
3 10 Controlled 45s (h:m:s)
LLT
Barbell Curl
Set Reps Tempo Rest
1 10 Controlled 45s (h:m:s)
2 10 Controlled 45s (h:m:s)
3 10 Controlled 45s (h:m:s)
LLT
DB Bench Press
Set Reps Tempo Rest
1 12 Controlled 45s (h:m:s)
2 12 Controlled 45s (h:m:s)
3 12 Controlled 45s (h:m:s)
UMT
Push Up to Rotation
Set Reps Tempo Rest
1 10 Controlled 45s (h:m:s)
2 10 Controlled 45s (h:m:s)
3 10 Controlled 45s (h:m:s)

Cool Down Blocks

[AHC] Hip Mobility
Horizontal Loading

This block is to enhance your hip mobility

LAR ULT
Seated 90-90 Stretch
Stretch for the hips
Set Time
1 30s h:m:s
LAR UMT
Prone Atomic Frog T1 HpDC
T1= Threshold 1
Set Reps
1 10
LAR UMT
Split Stance High Low Reach
Dynamic Stretch for the hamstrings and Hip Flexor.
Set Reps
1 10 ea
UMT
Transverse Lunge Touchdown
Set Reps
1 10 ea