[AHC] Activation Block for Athletes (copy)

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Here is a quick Activation Block to prepare your athletes for the training session. It consists of Fluid Dynamics (Local). Then we move to the SMUR with the mini band, a shoulder Excitation drill with a Pro Band and finally some Sensory activation with quick feet and change of head position. In this drill we want you to shake your head, tilt your head or rotate your head while moving laterally.

Rub and Scrub Pelvis
time 30 seconds per spot
Set Time
1 30 seconds per spot h:m:s

1. Sacroiliac and Lumbosacral joints
2. Iliac Crests
3. Anterior Superior Iliac Spines
4. Iliofemoral region
5. Pubic Symphysis
6. Greater Trochanter

LMT
Dual Mini Band Side Shuffle
time 45s
Rest 20-30s
Set Time Rest
1 45s h:m:s 20-30s (h:m:s)
2 45s h:m:s 20-30s (h:m:s)
3 45s h:m:s 20-30s (h:m:s)
LMT
Band Bow and Arrow Quick Release
reps 5 ea.
Set Reps
1 5 ea.
LMT
ViPR PRO Steering Wheel w/ Quick Feet Shuffle
reps 5 reps with coach call
Rest 15s
Set Reps Rest
1 5 reps with coach call 15s (h:m:s)
2 5 reps with coach call 15s (h:m:s)
3 5 reps with coach call 15s (h:m:s)