Full Body Activation 1

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 Plantar Fascia
time 2 mins each side
Set Time
1 2 mins 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
Band Lateral Foot Reach with Anterior Ward
reps 12
Set Reps
1 12

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

LMT
Z Sit KB Waiters Sit Up
reps 12
Set Reps
1 12

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

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

UMT
Type 1 Spinal Motion Percussive Exhalation
reps 6
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

Knee Skin Pluck
time 1 min
Set Time
1 1 min h:m:s

STIMULATION - Intended to stimulate sensory-motor responses

UMT
World’s Greatest Stretch
reps 12
Set Reps
1 12
UMT
Side Plank Wall Ward
reps 12
Activation for the Core in a Lateral Position
Set Reps
1 12