7-STEP: GUIDELINES:
* Stiff Knees = [Ankles] + [Hips]
* Stiff Low Back = [Hips] + [T-Spine]
* Stiff Neck = [T-Spine] + [Shoulders]
[WHO is this warmup for]
[What are the potential BENEFITS]
[WHY I selected these Exercises]
Step 1: Fluid Dynamics - Tissue Viscosity & Local Hydration
Step 2: ULT or LLT Linear SMUR - Decrease Threat/Normalize Stabilization
Step 3: ULT or LLT Linear Mobility - Create Space (Known, Stable)
Step 4: UMT or LMT (Multi-Planar) MP Mobility - Create Space (Explore, 3D)
Step 5: UMT or LMT (Multi-Planar) MP SMUR - Re-Stabilize newly Created Space in a Similar, yet Dynamic Position
Step 6: Excitation (Any 4Q) - Turn ON and OFF Efficiently
Step 7: Stimulation (Any 4Q) - Increase Sensory Input for more efficient Output
| Set | Time |
|---|---|
| 1 | 20 sec 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.
| Set | Reps | Load | Tempo |
|---|---|---|---|
| 1 | 10 | Light | Controlled |
SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions
| Set | Reps |
|---|---|
| 1 | 10 |
MOBILITY - Used to foster and maintain space in the body’s segments.
| Set | Reps |
|---|---|
| 1 | 10 |
MOBILITY - Used to foster and maintain space in the body’s segments.
| Set | Reps | Load | Tempo |
|---|---|---|---|
| 1 | 8 | Light | Controlled |
SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions.