Activation for Power

Circuit x 1

This block incorporates a 4-Step Activation sequence with added Excitation drills to prepare for power-based exercise.

Rub and Scrub Pelvis
reps 10s
Set Reps
1 10s

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.

LMT
Runner’s Rotational Hinge Ball Knee Drive
reps 5 each
load moderate
Tempo controlled
Set Reps Load Tempo
1 5 each Moderate Controlled

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

LLT
Mini Band Lateral Ward Quick Release
reps 5 each
load heavy
Tempo fast
Set Reps Load Tempo
1 5 each Heavy Fast

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

LMT
Monster Band T-Squat Quick Release
reps 5 each
load heavy
Tempo fast
Set Reps Load Tempo
1 5 each Heavy Fast
LLT
Percussive Exhalation OH Squat
reps 2
Set Reps
1 2
ULT
Eye Tracking Reverse Lunge
reps 5 each
Set Reps
1 5 each

STIMULATION - Intended to stimulate sensory-motor responses