Week 1
1
2
3
4
5
6
7
Day 7
AHHPS - Full Body Activation Example #2
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Mechanical
AHHPS-L1 – Week 2 – Activation copy carla Day 7

AHHPS - Full Body Activation Example #2

Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

Warm-Up Blocks

AHHPS - Full Body Activation Example #2
Horizontal Loading

This Block is intended to be used to up-regulate the system by:
1- Influencing 'Fluid Dynamics' (blood, water, lymph) to properly set the tissue conditions for loading and/or recovery
2- Stimulating 'Small Motor Unit Recruitment' (SMUR) to up-regulate type 1 motor units for optimal arthrokinematic (i.e. joint movement) and joint centration (i.e. having the joint be at the right place, at the right time)
3- Up-regulate 'Excitation' to up and down regulate motor units to increase contraction sensitivity
4- Provide sensory-motor 'Stimulation' for eyes, ears (vestibular), and tactile proprioception to bath the system with sensory inputs

ULT
Self-Massage: Foam Roll Lat
Set Time
1 2 mins each side 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.

LMT
Type 2 Spinal Motion Forced Exhalation
Set Reps
1 12

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

Set Reps
1 12

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

LMT
Band Bow and Arrow Quick Release
Set Reps
1 8

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

ULT
Horizontal Adduction Ward Quick Release
Set Reps
1 8

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

LLT
Lift and Shift Eye Tracking
Set Reps
1 6
2 6

STIMULATION - Intended to stimulate sensory-motor responses

Workout Blocks

Working Block
Horizontal Loading

AHHPS-L1 – Week 2 – Activation copy carla
Welcome to the Program of the Week for Week 2 - Activation! Ok, this week is all about EXAMPLES of Activation Sequences, which can apply to either a: A - Work-Out Day (as part of the warm-up), or a B - Work-In Day (as part of an “In The Gym” structured recovery session. At this point, it is not important to focus on which quadrants are used and why, rather, focus on the step involved in Activation (i.e. the Sub-Themes). They are: 1. Fluid Dynamics - setting up the condition within the body for optimal function by addressing blood, lymph, water, and the interstitial fluid 2. Small Motor Unit Recruitment (SMUR) - up-regulating type 1, tonic (stability) based motor units 3. Excitation - teaching the system to up and down regulate motor units (i.e. turn muscles on and off) 4. Stimulation - increasing sensory stimulation with i) oculomotor (eyes), ii) vestibular (ears), and iii) proprioceptors (pressure receptors) Have Fun and reach out on the discussion forum for any questions and dialogue!
Set Reps
1 10

Cool Down Blocks

Cool Down Block
Horizontal Loading

AHHPS-L1 – Week 2 – Activation copy carla
Welcome to the Program of the Week for Week 2 - Activation! Ok, this week is all about EXAMPLES of Activation Sequences, which can apply to either a: A - Work-Out Day (as part of the warm-up), or a B - Work-In Day (as part of an “In The Gym” structured recovery session. At this point, it is not important to focus on which quadrants are used and why, rather, focus on the step involved in Activation (i.e. the Sub-Themes). They are: 1. Fluid Dynamics - setting up the condition within the body for optimal function by addressing blood, lymph, water, and the interstitial fluid 2. Small Motor Unit Recruitment (SMUR) - up-regulating type 1, tonic (stability) based motor units 3. Excitation - teaching the system to up and down regulate motor units (i.e. turn muscles on and off) 4. Stimulation - increasing sensory stimulation with i) oculomotor (eyes), ii) vestibular (ears), and iii) proprioceptors (pressure receptors) Have Fun and reach out on the discussion forum for any questions and dialogue!
Set Reps
1 10