FLUID DYNAMICS. *Use friction with the hands or a foam roller vigorously but without burning the skin run the bones of the feet and the ankles. This will drive fluid to the regions and aid in lift and mobility at the ankle and foot.

This is FLUID DYNAMICS. * Using your hands and fingers Rub and scrub the bones of the knees including the tibial tuberosity, patella, and lateral fibular head.

FLUID DYNAMICS *Using a foam roller, Pin the roller on a door or wall / on the floor to slowly scrub these key areas of the Pelvis. 1. Sacroiliac joint and lumbo sacral joints 2. Iliac Crest 3. Greater Trochanter 4. ASIS 5. Pubic Symphysis 6. Iliofemoral

LINEAR SMUR (Small Motor Unit Recruitment) for the Foot. *Splay the toes and grab the ground with the big toe.

LINEAR SMUR (Small Motor Unit Recruitment) Hips

Three steps then change directions x 10 reps

STEP 3: LINEAR MOBILITY - (HIP)- * Press against the wall and reach the hips apart like you are trying to make the body as long as you can.

STEP 4: MP MOBILITY -(Foot and Ankle) * Obviously there is some mobility occurring at the hip and spine also. This is a SUPER DRILL.

STEP 4: MULTIPLANAR MOBILITY (Hip)- * Exaggerate the rotation of the trunk and hips on the way down and up. Slow and rhythmical pace

Step 5: MP SMUR (Hip)- *Press the MB into the knee and continue pressing as you stand into a single leg balance.

Step 6. EXCITATION (Foot and Ankle) - Ward against the wall while grounding the foot hard. Release the wall quickly.

Step 6. EXCITATION- (Hip) We may want to create a new one for this step- I have an idea that I might run by you. -

Step 7 STIMULATION (Hip) - More dynamic movement of the head to challenge the vestibular system- move the head and pre-position the head in tilt, rotation, extension and flexion... progress to "no-no" and "yes-yes" while performing the loaded squat

Step 7: STIMULATION- Drive the Sympathetic NS by body clapping the adductors and hamstrings and hips