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
AHHPS-L1 – Week 02 – Activation Day 4
AHHPS - TSpine Activation Block
Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Warm-Up Blocks
AHHPS - TSpine Activation Block
Horizontal Loading
Rub and Scrub Sternum/Clavicle
| Set | Time |
|---|---|
| 1 | 2 mins per 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.
LLT
OH Squat Forced Exhalation
| Set | Reps |
|---|---|
| 1 | 2 |
SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions
UMT
Type 1 Spinal Motion Forced Exhalation
| Set | Reps |
|---|---|
| 1 | 2 |
SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions
LLT
Percussive Exhalation OH Squat
| Set | Reps |
|---|---|
| 1 | 1 |
EXCITATION - Intended to both up and down regulate motor units quickly to activate the system for proper joint and body motions