LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Metabolic
Warm-Up Blocks
Warmup Block
Horizontal
AHHPS - 7-Step Prep LLT/LMT - Foot/Ankle
Horizontal
Run
Set time
1 3 mins
Big Toe Corkscrew Monster Band Spiral Squat
Set reps
1 8
KB Single Leg Squat Touchdown
Set reps
1 8
Ankle Roll
Set reps
1 8
Band Lateral Foot Reach with Anterior Ward
Set reps
1 8
Big Toe Corkscrew SL Hip Hinge Percussive Warding
Set reps
1 6
Diagonal Lift Eye Tracking
Set reps
1 6
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 5 controlled
Step Forward Flex then Step Back Extend
Set reps Tempo
1 5 controlled
G2S Forward to Lateral Lunge with Balance
Set reps Tempo
1 5 controlled
Squat to Lunge w/ OH Reach
Set reps load Tempo
1 10 light controlled
ViPR PRO T-Step Rotations
Set reps load Tempo
1 10 light controlled
Wide Stance Low to High Rotations
Set reps load Tempo
1 5 light controlled
DB Multi-planar Lunge with Reaches
Set reps load Tempo
1 10 light controlled
AHHPS ULT Quickness Speed
Superset x 4
2-Out-2 Ins
Set reps time Tempo Rest
1 2 5s per rep explosive 10s
2 2 5s per rep explosive 10s
3 2 5s per rep explosive 10s
4 2 5s per rep explosive 10s
Sprint
Set reps distance_yd Tempo Rest
1 1 50 yards explosive 1-2min
2 1 50 yards explosive 1-2min
3 1 50 yards explosive 1-2min
4 1 50 yards explosive 1-2min
AHHPS UMT Quickness and Speed
Superset x 4
Lateral Quick Feet
Set reps time Tempo Rest
1 2 5s per rep explosive 10s
2 2 5s per rep explosive 10s
3 2 5s per rep explosive 10s
4 2 5s per rep explosive 10s
Shuffle Sprint
Set reps distance_yd Tempo Rest
1 1 25 yards explosive 1-2min
2 1 25 yards explosive 1-2min
3 1 25 yards explosive 1-2min
4 1 25 yards explosive 1-2min
Cool Down Blocks
Cool Down Block
Horizontal
Quadruped Medial Hip Stretch w/ Rotation
Set reps
1 10
IR Active Hamstring Stretch
Set reps
1 10
Loaded Rotational Hip Flexor Stretch
Set reps
1 10

[AHC] Sprint / Cardio

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

This session is designed for sprinting, quickness and cardio.

Warm-Up Blocks

Warmup Block
Horizontal Loading

AHHPS - 7-Step Prep LLT/LMT - Foot/Ankle
Horizontal Loading

Run
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.

LMT
Big Toe Corkscrew Monster Band Spiral Squat
Set Reps
1 8

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

LLT
KB Single Leg Squat Touchdown
Set Reps
1 8

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

LMT
Ankle Roll
Set Reps
1 8

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

LLT
Band Lateral Foot Reach with Anterior Ward
Set Reps
1 8

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

LLT
Big Toe Corkscrew SL Hip Hinge Percussive Warding
Set Reps
1 6

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

LMT
Diagonal Lift Eye Tracking
Set Reps
1 6

STIMULATION - Intended to stimulate sensory-motor responses

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 5 Controlled
LAR ULT
Step Forward Flex then Step Back Extend
Set Reps Tempo
1 5 Controlled
UMT
G2S Forward to Lateral Lunge with Balance
Set Reps Tempo
1 5 Controlled
LLT
Squat to Lunge w/ OH Reach
Set Reps Load Tempo
1 10 Light Controlled
LMT
ViPR PRO T-Step Rotations
Set Reps Load Tempo
1 10 Light Controlled
LMT
Wide Stance Low to High Rotations
Set Reps Load Tempo
1 5 Light Controlled
LMT
DB Multi-planar Lunge with Reaches
Set Reps Load Tempo
1 10 Light Controlled

AHHPS ULT Quickness Speed
Superset x 4

Perform 2 reps of the quickness drill followed by an all out sprint. Rest longer between supersets as fatigue sets in. Add more sets as a progression

ULT
2-Out-2 Ins
reps 2
time 5s per rep
Tempo explosive
Rest 10s
Enhances quickness and motor control with the feet while priming the body for explosive movement.
Set Reps Time Tempo Rest
1 2 5s Per Rep h:m:s Explosive 10s (h:m:s)
2 2 5s Per Rep h:m:s Explosive 10s (h:m:s)
3 2 5s Per Rep h:m:s Explosive 10s (h:m:s)
4 2 5s Per Rep h:m:s Explosive 10s (h:m:s)
ULT
Sprint
reps 1
distance_yd 50 yards
Tempo explosive
Rest 1-2min
Enhances linear acceleration and top end speed.
Set Reps Distance Tempo Rest
1 1 50 Yards yd Explosive 1-2min (h:m:s)
2 1 50 Yards yd Explosive 1-2min (h:m:s)
3 1 50 Yards yd Explosive 1-2min (h:m:s)
4 1 50 Yards yd Explosive 1-2min (h:m:s)

AHHPS UMT Quickness and Speed
Superset x 4

Perform 2 reps of the quickness drill followed by an all out sprint. Rest longer between supersets as fatigue sets in. Add more sets as a progression

UMT
Lateral Quick Feet
reps 2
time 5s per rep
Tempo explosive
Rest 10s
Enhances quick neuromuscular coordination in a gait pattern while moving laterally.
Set Reps Time Tempo Rest
1 2 5s Per Rep h:m:s Explosive 10s (h:m:s)
2 2 5s Per Rep h:m:s Explosive 10s (h:m:s)
3 2 5s Per Rep h:m:s Explosive 10s (h:m:s)
4 2 5s Per Rep h:m:s Explosive 10s (h:m:s)
UMT
Shuffle Sprint
reps 1
distance_yd 25 yards
Tempo explosive
Rest 1-2min
Enhances frontal plane speed and acceleration
Set Reps Distance Tempo Rest
1 1 25 Yards yd Explosive 1-2min (h:m:s)
2 1 25 Yards yd Explosive 1-2min (h:m:s)
3 1 25 Yards yd Explosive 1-2min (h:m:s)
4 1 25 Yards yd Explosive 1-2min (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

UMT
Quadruped Medial Hip Stretch w/ Rotation
Set Reps
1 10
ULT
IR Active Hamstring Stretch
Set Reps
1 10
LMT
Loaded Rotational Hip Flexor Stretch
Set Reps
1 10