Tequila and Coffee with Johnny & DP (Week 2)

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). 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 as […]

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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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Consideration 3: Excitation

Following Fluid Dynamics and Small Motor Unit Recruitment, the 3rd step in our Activation protocol is Excitation. Excitation involves a rapid turning on and off of both phasic and tonic muscles with focus on being able to quickly turn off. This improves neuromuscular sensitivity, proper rhythm and timing around a joint or series of joints and increases sympathetic tone, […]

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