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AHHPS L2 Rock Mat 03:04

Rock Mat 03:04

Rock Mat or any environment with uneven terrain may help to stimulate the bottom of the feet, proprioception and subtly mobilize the numerous joints that make up our feet. There may potentially be reflexology benefits as well. 

https://www.performbetter.com/First-Place-Rock-Mat

Naboso Mats

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[Week 0] Welcome to Level 2
Welcome to Level 2 03:02
Level 2 Objectives
Expectations
[Week 1] Intro to 4Q Metabolic
Welcome to Week 1 02:29
Defining Metabolic Flexibility 10:27
4Q Metabolic Model 03:56
The Intensity Continuum 10:59
Work:Rest Continuum 05:52
Defining Energy 08:15
4 Topics
ATP-PCr System Energy System 07:50
Anaerobic Glycolysis Energy System 08:56
Aerobic Glycolysis Energy System 06:46
Fat Oxidative Energy System 10:13
Energy System Integration 03:15
[Week 1] Community Discussion
[Week 1] Webinar
Research and References: Weeks 1-6
[Week 2] SISS
Intro to SISS 03:48
Physiological Targets of SISS 11:05
General SISS Guidelines 06:19
Cyclical SISS 05:17
1 Topic
Cyclical SISS Workout Example 04:27
Peripheral Heart Action (PHA) SISS 04:57
1 Topic
PHA SISS Workout Example 06:32
Whole Body Integrated (WBI) SISS 06:43
1 Topic
WBI SISS Workout Example 06:49
Activities of Daily Living (ADL) SISS 04:31
1 Topic
ADL SISS Workout Example 02:17
SISS Programming Guidelines 09:10
1 Topic
Variable SISS Programming Example 02:08
[Week 2] Community Discussion
[Week 2] Webinar
Community Workout: SISS 54:53
[Week 3] SIIT
Intro to SIIT 01:30
Physiological Targets of SIIT 05:23
General SIIT Guidelines 07:00
SIIT Modality Guidelines 09:23
5 Topics
Cyclical SIIT Workout Example 03:34
PHA SIIT Workout Example 06:21
WBI SIIT Workout Example 06:00
ADL SIIT Example 02:35
Cardio Recovery Intervals 01:22
SIIT Programming 09:54
[Week 3] Community Discussion
[Week 3] Webinar
Community Workout: SIIT 01:10:45
[Week 4] High Intensity Interval Training
Intro to HIIT 01:48
Physiological Targets of HIIT 11:59
General HIIT Guidelines 07:38
High Intensity Readiness 03:16
HIIT Modality Guidelines 03:43
4 Topics
Cyclical HIIT Workout Example 04:15
PHA HIIT Workout Example 03:53
WBI HIIT Workout Example 07:38
ADL HIIT 05:09
HIIT Programming 12:33
[Week 4] Community Discussion
[Week 4] Webinar
Community Workout: HIIT 51:00
[Week 5] High Intensity Steady State
Intro to HISS 01:25
Physiological Targets of HISS 13:48
General HISS Guidelines 09:12
4 Topics
AMRAP HISS Workout Example 07:13
ASAP HISS Workout Example 08:27
EMOM HISS Workout Example 07:29
Tabata HISS Workout Example 05:41
HISS Programming 06:04
[Week 5] Community Discussion
[Week 5] Webinar
Community Workout: HISS 43:32
[Week 6] Metabolic Programming
Onboarding 04:11
Metabolic Decision Tree Review 06:08
Metabolic Periodization Considerations 04:03
Weight Management Metabolic Guidelines 09:24
Recreational Athletes Metabolic Guidelines 06:55
[Week 6] Community Discussion
[Week 6] Webinar
AHHPSL2 Exam 1
1 Quiz
AHHPSL2 Exam 1
[Week 7] Intro to 4Q Recovery
Welcome to 4Q Recovery 02:34
Defining Recovery 06:05
1 Topic
Short Term and Long Term Recovery 03:26
Domains of Performance 03:18
Evidence-Led vs. Evidence-Based 02:59
1 Topic
Root Cause vs Symptom 02:57
Autonomic Nervous System 02:49
1 Topic
Balancing the ANS 02:17
Fatigue Factors 02:27
4 Topics
Metabolic Fatigue Factors 02:14
Environmental Fatigue Factors 02:00
Neurological Fatigue Factors 02:45
Psychological Fatigue Factors 01:58
4Q Recovery Model 06:00
[Week 7] Community Discussion
[Week 7] Webinar
Research and References: Weeks 7-12
[Week 8] Local Active and Local Passive Recovery
Local Active Recovery
Joint and Tissue Recovery 02:47
Stretching Techniques 05:53
Self-Massage 06:39
Blood Flow Restriction 04:12
Flush Cardio 02:15
Rock Mat 03:04
LAR Recovery Day 16:03
LAR Programming Examples 05:15
[Week 8] Webinar: Local Active Recovery
Local Passive Recovery 01:07
Circulation for Recovery 07:15
Earthing (Grounding) 02:30
Passive Vibration and Percussion 03:10
Partner-Assisted Stretching 01:37
Self-Acupressure 01:54
1 Topic
Self-Acupressure Techniques 04:38
E-Stim 02:07
LPR Recovery Day 09:38
LPR Programming Examples 04:43
[Week 8] Community Discussion
[Week 8] Bonus Webinar: Local Passive Recovery
Community “Work-In” LAR/LPR 58:56
[Week 9] Global Active and Global Passive Recovery
Global Active Recovery 01:11
Active Hydrotherapy 02:19
Movement-Based GAR 01:34
Breathing 04:59
1 Topic
Pranayama 04:57
Mindfulness 02:30
1 Topic
Mindful Stretching 04:08
Walk and Talk 01:54
GAR Recovery Day 07:38
GAR Programming Examples 03:56
[Week 9] Webinar: Global Active Recovery
Global Passive Recovery 01:26
Passive Hydrotherapies 06:56
Steam and Sauna 03:30
Meditation 02:32
Future Therapies 08:47
Home-Based GPR 01:46
GPR Programming 03:25
[Week 9] Community Discussion
[Week 9] Bonus Webinar: Global Passive Recovery
Community WorkIn: 4Q Recovery Session 51:05
[Week 10] 4Q Programming: Weight Management
4Q Programming 01:32
Recovery from Mechanical Stress 15:37
Recovery from Metabolic Stress 18:57
4Q Weight Loss Programming Guidelines 06:50
28-Day Weight Loss Sample Program 12:28
4Q Hypertrophy Programming Guidelines 05:28
28-Day Hypertrophy Sample Program 18:42
FINAL PROJECT [Discussion for Weeks 10-11]
[Week 10] Webinar
[Week 11] 4Q Programming: Athletic Development
Endurance Athletes Programming Guidelines 04:20
28-Day Endurance Athlete Sample Program 09:24
Explosive Athletes Programming Guidelines 06:17
28-Day Explosive Athletes Sample Program 12:40
Agile Athletes Programming Guidelines 05:02
28-Day Agile Athletes Sample Program 12:18
[Week 11] Webinar
[Week 12] 4Q Programming: Successful Aging
Office Wellness Programming Guidelines 04:47
28-Day Office Wellness Program 10:22
Parent Programming Guidelines 06:10
28-Day Parent Program 07:09
Older Adult Programming Guidelines 04:30
28-Day Older Adult Program 11:10
[Week 12] Webinar
[Week 12] Discussion: Level 2 Final Thoughts
AHHPS Level 2 Final Exam
1 Quiz
AHHPS L2 Exam 2
Next Steps 02:24
Exit Survey
Return to AHHPS L2
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