Community Workout with David Case (Optional)

Workout B: Instructor: David Case: 4pmPST 6pmCST Tools: Light to Moderate Weight (Dumbbells, ViPR Pro, Weight Plate, MB) [choose one] Class Description: Dubstep Flow! 4Q cardio expressed through loaded intervals that challenge rhythm, timing & strength. Movement Prep (5 min) Main set: (~20 min)  Round 1- 6m Movement Exposure Round 2- 6m Movement Progressions Round […]

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Tequila and Coffee with Johnny & DP (Week 2) [Friday] (Optional)

Welcome to Tequila and Coffee with Johnny and DP!  In this Virtual Social Hour, we’ll meet on a Zoom Meeting (camera and audio on for everyone, although optional) and Johnny and DP will facilitate a discussion on all things health, fitness and community. We invite you to join us in this casual, laid back environment […]

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Community Workout with Casey Tom (Optional)

Workout A: Morning Instructor: Casey Tom 6am PST (7am MST) Tools: Light to moderate weight (Dumbbells, Medball, ViPR Pro) If you only have one of the tools that is OK!  Class Description: 4Q Cardio to train the recreational athlete!  This is a workout that can be used in a personal or small group setting. The […]

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Weekly Discussion (Week 2)

Build an Activation Block If you don’t want to film your own exercises, Skip to Step 6. Step 1: Pick a region of the body you want to focus on for ActivationStep 2: Film a Fluid Dynamics Technique for that region and upload it to your Program BuilderStep 3: Film a SMUR for that region […]

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Building Blocks: Activation

Ok, this week is all about EXAMPLES of Activation Sequences, which can apply to either a:A – Work-Out Day (as part of the warm-up), or a B – Work-In Day (as part of an “In The Gym” structured recovery session. At this point, it is not important to focus on which quadrants are used and why, rather, focus […]

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Consideration 4: Stimulation

Stimulation is the final step of Activation following Fluid Dynamics, SMUR, and Excitation. Stimulation drills focus on improving sensory input, specifically enhancing: Proprioceptors Oculomotor function Vestibular system See the topics below to learn example techniques of stimulation. […]

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Activation Programming

Programming for Activation is best used for Movement Preparation or as part of a Recovery Day. We recommend going through a 4 step process to promote circulation, neuromuscular upregulation and enhanced sensory feedback to regions of the body that will be utilized most in an upcoming workout.  Pick 1-4 exercises for each step depending on the […]

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