Foot Activation Block

Circuit x 1

This Block is intended to be used to up-regulate the system by:
1- Influencing ‘Fluid Dynamics’ (blood, water, lymph) to properly set the tissue conditions for loading and/or recovery
2- Stimulating ‘Small Motor Unit Recruitment’ (SMUR) to up-regulate type 1 motor units for optimal arthrokinematic (i.e. joint movement) and joint centration (i.e. having the joint be at the right place, at the right time)
3- Up-regulate ‘Excitation’ to up and down regulate motor units to increase contraction sensitivity
4- Provide sensory-motor ‘Stimulation’ for eyes, ears (vestibular), and tactile proprioception to bath the system with sensory inputs

Rub and Scrub Ankle
time 2 min each side
Set Time
1 2 min each side 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.

LLT
Calf Pumps
reps 10
Set Reps
1 10
ULT
Big Toe Corkscrew 3Point Quick Release Wall Ward
reps 12
Set Reps
1 12

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

LMT
Big Toe Corkscrew Monster Band Spiral Squat
reps 12
Set Reps
1 12

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

LMT
Big Toe Corkscrew T-Squat Quick Release
reps 12
Set Reps
1 12

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

LLT
Reverse Lunge with Multidirectional Eye Tracking
reps 12
Set Reps
1 12

STIMULATION - Intended to stimulate sensory-motor responses

ULT
Calf Raise
reps 12
Set Reps
1 12
UMT
SL Balance Rotational Knee Driver
reps 10
Set Reps
1 10