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AHHPS L2 28-Day Weight Loss Sample Program 12:28

28-Day Weight Loss Sample Program 12:28

Previous Lesson

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[Week 0] Welcome to Level 2

Welcome to Level 2 03:02

Level 2 Objectives

[Week 1] Intro to 4Q Metabolic

Welcome to Week 1 02:29

Defining Metabolic Flexibility 10:27

4Q Metabolic Model 03:56

The Intensity Continuum 10:59

Work:Rest Continuum 05:52

Defining Energy 08:15

4 Topics

ATP-PCr System Energy System 07:50

Anaerobic Glycolysis Energy System 08:56

Aerobic Glycolysis Energy System 06:46

Fat Oxidative Energy System 10:13

Energy System Integration 03:15

[Week 1] Community Discussion

[Week 1] Webinar

Research and References: Weeks 1-6

[Week 2] SISS

Intro to SISS 03:48

Physiological Targets of SISS 11:05

General SISS Guidelines 06:19

Cyclical SISS 05:17

1 Topic

Cyclical SISS Workout Example 04:27

Peripheral Heart Action (PHA) SISS 04:57

1 Topic

PHA SISS Workout Example 06:32

Whole Body Integrated (WBI) SISS 06:43

1 Topic

WBI SISS Workout Example 06:49

Activities of Daily Living (ADL) SISS 04:31

1 Topic

ADL SISS Workout Example 02:17

SISS Programming Guidelines 09:10

1 Topic

Variable SISS Programming Example 02:08

[Week 2] Community Discussion

[Week 2] Webinar

Community Workout: SISS 54:53

[Week 3] SIIT

Intro to SIIT 01:30

Physiological Targets of SIIT 05:23

General SIIT Guidelines 07:00

SIIT Modality Guidelines 09:23

5 Topics

Cyclical SIIT Workout Example 03:34

PHA SIIT Workout Example 06:21

WBI SIIT Workout Example 06:00

ADL SIIT Example 02:35

Cardio Recovery Intervals 01:22

SIIT Programming 09:54

[Week 3] Community Discussion

[Week 3] Webinar

Community Workout: SIIT 01:10:45

[Week 4] High Intensity Interval Training

Intro to HIIT 01:48

Physiological Targets of HIIT 11:59

General HIIT Guidelines 07:38

High Intensity Readiness 03:16

HIIT Modality Guidelines 03:43

4 Topics

Cyclical HIIT Workout Example 04:15

PHA HIIT Workout Example 03:53

WBI HIIT Workout Example 07:38

HIIT Programming 12:33

[Week 4] Community Discussion

[Week 4] Webinar

Community Workout: HIIT 51:00

[Week 5] High Intensity Steady State

Intro to HISS 01:25

Physiological Targets of HISS 13:48

General HISS Guidelines 09:12

4 Topics

AMRAP HISS Workout Example 07:13

ASAP HISS Workout Example 08:27

EMOM HISS Workout Example 07:29

Tabata HISS Workout Example 05:41

HISS Programming 06:04

[Week 5] Community Discussion

[Week 5] Webinar

Community Workout: HISS 43:32

[Week 6] Metabolic Programming

Onboarding 04:11

Metabolic Decision Tree Review 06:08

Metabolic Periodization Considerations 04:03

Weight Management Metabolic Guidelines 09:24

Recreational Athletes Metabolic Guidelines 06:55

[Week 6] Community Discussion

[Week 6] Webinar

1 Quiz

[Week 7] Intro to 4Q Recovery

Welcome to 4Q Recovery 02:34

Defining Recovery 06:05

1 Topic

Short Term and Long Term Recovery 03:26

Domains of Performance 03:18

Evidence-Led vs. Evidence-Based 02:59

1 Topic

Root Cause vs Symptom 02:57

Autonomic Nervous System 02:49

1 Topic

Balancing the ANS 02:17

Fatigue Factors 02:27

4 Topics

Metabolic Fatigue Factors 02:14

Environmental Fatigue Factors 02:00

Neurological Fatigue Factors 02:45

Psychological Fatigue Factors 01:58

4Q Recovery Model 06:00

[Week 7] Community Discussion

[Week 7] Webinar

Research and References: Weeks 7-12

[Week 8] Local Active and Local Passive Recovery

Local Active Recovery

Joint and Tissue Recovery 02:47

Stretching Techniques 05:53

Self-Massage 06:39

Blood Flow Restriction 04:12

Flush Cardio 02:15

LAR Recovery Day 16:03

LAR Programming Examples 05:15

[Week 8] Webinar: Local Active Recovery

Local Passive Recovery 01:07

Circulation for Recovery 07:15

Earthing (Grounding) 02:30

Passive Vibration and Percussion 03:10

Partner-Assisted Stretching 01:37

Self-Acupressure 01:54

1 Topic

Self-Acupressure Techniques 04:38

LPR Recovery Day 09:38

LPR Programming Examples 04:43

[Week 8] Community Discussion

[Week 8] Bonus Webinar: Local Passive Recovery

Community “Work-In” LAR/LPR 58:56

[Week 9] Global Active and Global Passive Recovery

Global Active Recovery 01:11

Active Hydrotherapy 02:19

Movement-Based GAR 01:34

Breathing 04:59

1 Topic

Pranayama 04:57

Mindfulness 02:30

1 Topic

Mindful Stretching 04:08

Walk and Talk 01:54

GAR Recovery Day 07:38

GAR Programming Examples 03:56

[Week 9] Webinar: Global Active Recovery

Global Passive Recovery 01:26

Passive Hydrotherapies 06:56

Steam and Sauna 03:30

Meditation 02:32

Future Therapies 08:47

Home-Based GPR 01:46

GPR Programming 03:25

[Week 9] Community Discussion

[Week 9] Bonus Webinar: Global Passive Recovery

Community WorkIn: 4Q Recovery Session 51:05

[Week 10] 4Q Programming: Weight Management

4Q Programming 01:32

Recovery from Mechanical Stress 15:37

Recovery from Metabolic Stress 18:57

4Q Weight Loss Programming Guidelines 06:50

28-Day Weight Loss Sample Program 12:28

4Q Hypertrophy Programming Guidelines 05:28

28-Day Hypertrophy Sample Program 18:42

FINAL PROJECT [Discussion for Weeks 10-11]

[Week 10] Webinar

[Week 11] 4Q Programming: Athletic Development

Endurance Athletes Programming Guidelines 04:20

28-Day Endurance Athlete Sample Program 09:24

Explosive Athletes Programming Guidelines 06:17

28-Day Explosive Athletes Sample Program 12:40

Agile Athletes Programming Guidelines 05:02

28-Day Agile Athletes Sample Program 12:18

[Week 11] Webinar

[Week 12] 4Q Programming: Successful Aging

Office Wellness Programming Guidelines 04:47

28-Day Office Wellness Program 10:22

Parent Programming Guidelines 06:10

28-Day Parent Program 07:09

Older Adult Programming Guidelines 04:30

28-Day Older Adult Program 11:10

[Week 12] Webinar

[Week 12] Discussion: Level 2 Final Thoughts

AHHPS Level 2 Final Exam

1 Quiz

AHHPS L2 Exam 2

Next Steps 02:24

Return to AHHPS L2

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