4-step Warm-up – Activation

Giant Set x 1

A quick 4Q warm up

LAR
Self-Massage: Glutes
reps 30-60s per side
"How-to" self-massage for the glutes/posterior hip.
Set Reps
1 30-60s per side

1. Fluid Dynamics - setting up the condition within the body for optimal function by addressing blood, lymph, water, and the interstitial fluid

*Choose 1-2 different exercises from the video

LAR UMT
3D Calf Stretch
reps 6 per side
Set Reps
1 6 per side

2. Small Motor Unit Recruitment (SMUR) - up-regulating type 1, tonic (stability) based motor units

ULT
Alternating Forward Lunge Wall Push
reps 6 per side
Set Reps
1 6 per side

3. Excitation - teaching the system to up and down-regulate motor units (i.e. turn muscles on and off)

GAR LMT
MB – Head Preposition, Lunge, Turn
reps 6 per side
Set Reps
1 6 per side