TM 7StepWarmUp
Workout Blocks
7 Step Warm-up
Horizontal Loading
HIP Issues, Starting with ULT & UMT to Hydrate Tissue with Fluid Dynamic Techniques, Small Motor Units Recruitment (SMUR) Movements, Excitation & Stimulation . Goal: Creating the right training environments for cell health; and in turn, optimizing long-term physiological results. Using Progressive Training. Think of this as testing the water's before jumping in!
GPR
ULT
90-90 Supine Pose
| Set | Time |
|---|---|
| 1 | 2-10 minutes h:m:s |
MELT Method Rest Assess to Notice how the bodys Masses & Spaces feel on the mat.
Remember you may come back to this pose several times to re-evaluate how the body is adapting.
Rub and Scrub Ankle
| Set | Time |
|---|---|
| 1 | Stand to assess feet h:m:s |
Notice how your feet land on the floor. Is the weight evenly distributed or different from foot to foot.
#3 Notice the hydration effect of the 1st Rub-N-Scrub ankle. Now notice the de-hydrated 2nd foot!
#5 Notice the difference from when you started! ENJOY
Has this alone had an effect on your hips?
UMT
Big Toe Corkscrew Rotational Wall Ward Quick Release
| Set | Time | Time | Rest |
|---|---|---|---|
| 1 | !st Foot Balances h:m:s | 15-30s h:m:s | Hold 15-30s (h:m:s) |
Start by Corkscrew on ball of Foot and Lock the Heel down. Balance. Noticing if your weight shifts. Remember to stay over the anchored foot.
UMT
Wall Rotational Foot Reaches
| Set | Reps | Weight | Tempo |
|---|---|---|---|
| 1 | 4-8 1st side | Swing Foot Slides On Floor % | Controlled |
Try 4 on the floor (Closed Chain) &
4 with swing foot deweighted. (Open Chain)
| Set | Reps | Tempo |
|---|---|---|
| 1 | Alt R/L 2x | Controlled |
SET-up: Supline Knees /Hips 90/90
Internal rotation of femur, gentle knee squeeze and big toes come together, with hands on wall.
Set #1:
Rotate knees to 11 and take a full breath
Rotate Knees to 1
and take a full breath
Set#2
Rotate Knees to 11
Extend legs
and take a full breath
Return to 90/90
Rotate Knees to 1
Extend legs
Return to 90/90