This block is designed to increase system stimulation and promote a long under load. It has 7 steps and each step is performed only once.

* Step 1: Fluid Dynamics
* Step 2: Linear SMUR (Small Motor Unit Recruitment) > ULT
* Step 3: Linear Mobility > ULT
* Step 4: 3D Mobility > LMT
* Step 5: 3D SMUR > LMT
* Step 6: Excitation (Neuro-muscular sensitivity)
* Step 7: Stimulation (oculo-motor, vestibular, proprioceptive)

Complete exercise by exercise and don’t come back to the first one = horizontal loading

NOTES

EXERCISE 1/Fluid Dynamics = Rub & Scrub. Vigorously scrub on the bony structures for 15-20s each. If time is tight, athletes selects the most fragile areas (usually knees, shoulders, hips, low back)

EXERCISE 2/ 3D SMUR = Warding with breath. Drive hands into the wall with exhale

EXERCISE 3/Linear mobility. Controlled rollos focusing on nimble spine and pelvis control

EXERCISE 4/ 3D Mobility. Perform as one exercise with great timing. Chunk this move down if needed

EXERCISE 5/ 3D SMUR. Forcefully exhale in type 1 posture under load

EXERCISE 6/ Excitation. Designed to drive more neural demand and turn muscles pff quick.

EXERCISE 7/ Stimulation (2x). Simple reactive drill followed by body clapping for skin proprioception.