CU 4 Step Foot/Ankle Activation CR

Giant Set x 1
LLT
Seated Rub and Scrub Ankle CR
time 30 secs ea. leg
0 60 secs
Tempo fast
Rest N/A
Fluid Dynamics is about enhancing circulation of our lymph, blood and water.
Set Time Tempo Rest
1 30 secs ea. leg h:m:s Fast N/A (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.

ULT
Big Toe Corkscrew SL Anterior Reach CR
reps 6 each leg
time 40 secs
Tempo controlled
Rest N/A
Small Motor Unit Recruitment (SMUR) is the activation of the slow oxidative, Type 1 motor units that are proximal to our joints that act to help stabilize a joint during movement.
Set Reps Time Tempo Rest
1 6 each leg 40 Secs h:m:s Controlled N/A (h:m:s)

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
reps 4 each leg
time 90 secs
Tempo controlled
Rest N/A
Set Reps Time Tempo Rest
1 4 each leg 90 Secs h:m:s Controlled N/A (h:m:s)

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

ULT
Staggered Stance Assisted Tight Rope Eyes Closed CR
reps 1 each leg
time 60secs
Hold
Rest 10 secs.
Stimulation drills focus on improving sensory input, specifically enhancing: Proprioceptors Oculomotor function Vestibular system
Set Reps Time Hold Rest
1 1 each leg 60secs h:m:s h:m:s 10 secs. (h:m:s)

STIMULATION - Intended to stimulate sensory-motor responses
Start wide 30 secs, then narrow for 30 secs. That's one rep. Switch legs and repeat