Program Builder Tutorial: Uploading an Activity/Exercise 07:56

When uploading Activities to the library, here are three things to consider: Make sure you allow your video that resides on YouTube or Vimeo to be embedded on the Program Builder. Allow the URL “platform.instituteofmotion.com” to be embedded. This will make sure that the video plays correctly when you send your programs/sessions out. If your […]

Read More…

Activation Programming 03:13

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 […]

Read More…

Consideration 4: Stimulation 04:02

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. […]

Read More…

Consideration 3: Excitation 04:30

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, […]

Read More…

Consideration 2: Small Motor Unit Recruitment (SMUR) 05:04

Small Motor Unit Recruitment (SMUR) is the activation of the slow oxidative, Type 1 motor units that are proximal to our joints that act to help stabilize a joint during movement. Using the 4Q, we can facilitate a simple yet comprehensive warmup that upregulates our SMUR under a variety of neuromechanical stimuli. Typically, ULT and […]

Read More…

Consideration 1: Fluid Dynamics 05:41

Our first step to “Activate” the body is improving Fluid Dynamics. Fluid Dynamics is about enhancing circulation of our lymph, blood and water. Considering most individuals will start a bout of movement after being sedentary, activating the fluids of the body will improve tissue and joint function and help remove waste that has been stagnant […]

Read More…

Intro to 4Q Activation 05:16

This week, we’ll explore how 4Q is integrated with the concept of Activation, a programming theme that enhances circulation, neuromuscular recruitment, and sensory input to prepare our body for movement. Week 2 Objectives: Define Fluid Dynamics and use strategies that improve circulation. Investigate drills that enhance small motor unit recruitment for the foot/ankle, hip, thoracic […]

Read More…

Building Blocks: Activation 09:55

This module 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 […]

Read More…

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 […]

Read More…

[Week 2] Discussion

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 […]

Read More…

Program Builder Tutorial: Uploading an Activity/Exercise 07:56

When uploading Activities to the library, here are three things to consider: Make sure you allow your video that resides on YouTube or Vimeo to be embedded on the Program Builder. Allow the URL “platform.instituteofmotion.com” to be embedded. This will make sure that the video plays correctly when you send your programs/sessions out. If your […]

Read More…

Building Blocks: Activation 09:55

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 […]

Read More…

Consideration 4: Stimulation 04:02

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. […]

Read More…

Activation Programming 03:13

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 […]

Read More…