4Q Whole Body Activation and Regeneration (Carla)

Horizontal Loading

Fluid Dynamic: Foot, Pelvis
SMUR: Pelvis, Shoulder
Excitation: Percussive breathing
Stimulation: Barefoot walk

LAR
Self-Massage: Foot
reps 2 min
"How-to" self-massage for the feet
Set Reps
1 2 min
Rub and Scrub Pelvis
reps 1 min
Set Reps
1 1 min

Do with the hands

ULT
Prisoner Runner’s Hinge
reps 5 each
Set Reps
1 5 each
2 5 each
LLT
DB Scaption
reps 5
Set Reps
1 5
2 5

Load: little water bottles

LAR ULT
Neutral Percussive Inhalation
reps 5
Set Reps
1 5
2 5
LAR ULT
Neutral Percussive Exhalation
reps 5
Set Reps
1 5
2 5
GAR ULT
Barefoot Walk
reps 5 min
Walk barefoot in different surfaces
Set Reps
1 5 min

Walk barefoot on grass