Lower Body Activation Block
Warm-Up Blocks
Warm Up_ Lower Body
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 Inner Thigh
| Set | Time |
|---|---|
| 1 | 30 h:m:s |
| 2 | 30 h:m:s |
| 3 | 30 h:m:s |
Outer Thigh/IT Band: 30 seconds in each tender, sore, tight location on the outer thigh. 1-4 locations on outer thigh for 30 seconds. Repeat on opposite leg.
ULT
Self Massage: Foam Roll Inner Thigh
| Set | Time |
|---|---|
| 1 | 30 h:m:s |
| 2 | 30 h:m:s |
| 3 | 30 h:m:s |
OUTER THIGH: 30 seconds in each tender, sore, tight location on the outer thigh. 1-4 locations on outer thigh for 30 seconds. Repeat on opposite leg.
UMT
G2S Forward to Lateral Lunge with Balance
| Set | Reps |
|---|---|
| 1 | 5 |
5 Reps Leading with the LEFT Leg.
Sequence:
Start in push up position, step forward lunge left leg, lateral lunge right leg into right leg balance and hold, left leg lateral lunge, return to high plank/ push up position. Total 5 Reps.
UMT
G2S Forward to Lateral Lunge with Balance
| Set | Reps |
|---|---|
| 1 | 5 |
5 Reps Leading with the RIGHT Leg.
Sequence:
Start in push up position, step forward lunge right leg, lateral lunge left leg into left leg balance and hold, right leg lateral lunge, return to high plank/ push up position. Total 5 Reps.
LMT
ViPR PRO Zig Zag Eye Tracking
| Set | Reps |
|---|---|
| 1 | 5 |
| 2 | 5 |
| 3 | 5 |
| 4 | 5 |
STIMULATION - Intended to stimulate sensory-motor responses
Goal: Move your eyes and quiet everything else.
Warm up your rapid eye movement to encourage eye coordination, quick reaction as you head into your workout or day.
This is a fun completion to your warm up, a total body, loaded static forward lunge supporting a fun five count zig zag up and five count zig zag down using the 4kg Vipr as the focus and our eyes as the main movers and heroes as they track the TIP of the Vipr while keeping the rest of our body as still as possible.