Section 4: Overview / Leg Swing Series / Ankling

In this video, you will learn/see:

Science and Overview of the entire Section 4 of Active-Dynamic Warmup and Muscle/Joint Preparation

• Neuromuscular Activation – focusing on Beginning Firing Patterns of Movement training
• The Beginning Firing Patterns could be the introduction to the Movement emphasis of the day – linear, lateral, forward multi, backward multi, etc.
• Emphasis is on high neural components with extreme dynamic motions across multiple joints with very low joint loading

Beginning of the Exercise Database of Section 4 of Active-Dynamic Warmup and Muscle/Joint Preparation

• Leg Swing Series:  extreme dynamic actions across one or multiple joints; Linear (hip flexion/extension); Lateral (hip abduction/adduction with various levels of rotation); Windmill (multi-planar motion of the hip)
• Ankling Preparation – example of a Beginning Firing Pattern drill that really emphasizes reducing Residual Phase of any motion; or could be specific to Absolute Speed emphasis

Section 4: Ankling-Buttkick / Eccentric Loading

In this video you will learn/see:

Continuation of Section 4 Exercise Database, which continues to exemplify drills to increasing efficiency of the performance in Residual Phase and Recovery Phase for ANY motion, even though this could be specific to Absolute Speed

Understand the necessity of the intense adaptation of these specific muscles that cross the knee/hip/ankle, it can become necessary to perform this sequence on various Movement days IN ADDITION to Absolute Speed focus days.

Exercise Sequence, demonstration, and scientific explanation of the following drills, also shown in the Absolute Speed Section

• Walking SLDL Series
• Buttkick March Series
• Ankling-Buttkick Series
• Hamstring March/Skip Series

Section 3: Joint Mobility/Stability

In this video, you will learn/see:

Science and Overview of the entire Section 3 of Active-Dynamic Warmup and Muscle/Joint Preparation

• Combining multiple joint motions to provide mobility
• Emphasis on isometric contractions at these new joint ranges of motion to provide overall stability across joint
• Multi-joint mobility and stability exercises to reinforce all of the increases of controllable ranges of motion achieved in Section 2

Exercise Database of Section 3 of Active-Dynamic Warmup and Muscle/Joint Preparation

• Standing Hip Series – Single leg strength and stability at each joint; isometric strength across the foot/ankle, knee and hip of the support leg while the opposite leg undergoes various planes of motion
• Kneeling & Prone Extension Series – combining multiple planes of motion and introducing different challenges of stabilizing trunk and spine via isometric contractions of the lateral flexors and rotators – hip extension; hip extension isometric with abduction concentric; hip external rotation and extension isometric with abduction concentric
• Pushup Knee Drive Series – the ultimate aggressive drill of focusing on extreme levels of simultaneous hip and knee flexion with a really great emphasis on hip separation; at various speeds and various levels of trunk stability

Section 2: Kneeling / Side Lying Hip

In this video you will learn/see:

• Overview of Section 2 of the SST

• • • Local Joint Isolation
    • Focus is going to be a concentric and eccentric action throughout one plain of motion for one joint.  There might be other joints with

• Beginning of Exercise Database of Section 2 of SST and Muscle/Joint Preparation
  • • Exercise Sequence 1: Kneeling Hip Sereis – isolating hip horizontal abduction and combined hip horizontal abduction/extension
    • • • Knee Lift – pause and reflex
        • Knee Circles – forward and backward

• Exercise Sequence 2:  Side Lying Hip Series – isolating hip abduction; hip abduction with isometric internal rotation and extension; hip adduction at various hip flexion angles; hip extension w/ isometric knee flexion
  • Adductor Raise – pause and reflex
  • 30-deg Adductor Raise – pause and reflex
  • 60-deg Adductor Raise – pause and reflex
  • Side Raise – pause and reflex
  • Side Glute Raise – pause and reflex

Section 2: Supine Hip Series

In this video, you will learn/see:

Continuation of Section 2 Exercise Database, primarily focusing on the adaptation of force across the hip extensors and knee flexors at various intensities and angles

• Exercise Sequence 3:  Supine Hamstring Series – isolating straight leg hip flexion with various stabilization aspects of the pelvis; isolating straight leg hip flexion with simultaneous external or internal rotation of hip; full hip flexion with simultaneous knee extension (at various hip rotation angles)
  • Straight leg lift (opposite leg bent) – pause and reflex
  • Straight leg lift (opposite leg straight) – pause and reflex
  • Straight leg lift (opposite leg bent) – internal or external rotation
  • Bent Hamstring (opposite leg bent) – neutral and external rotation; pause and reflex
  • Bent Hamstring (opposite leg straight) – neutral and external rotation; pause and reflex

Section 1: Flexors/Extensors/Rotators

In this video you will be introduced to the BPS approach to the SST, as well as how it will elevate tissue temperature & local muscle preparation:

• General Preparation & Tissue Temperature Elevation

• Up to 3 parts to each exercise sequence within Section 1: Activation, Activation Preparation and Active Motion.

Beginnig of Exercise Database of Section 1 of SST Preparation:

• Exercise Sequence 1 – hip flexors/extensors, knee flexors/extensors
  • Activation Preparation – Buttkick Raise Series
    • • Buttkick Raise
      • Buttkick Raise – Extend
      • Buttkick Raise – Opposite
      • Buttkick Raise – Opposite Extend
  • Active Motion – Walking Lunge Series
    • • Walking Extended Lunge
      • Walking Explosive Extended Lunge
      • Walking Explosive Extended Lunge – Pause
• Exercise Sequence 2 – hip flexors/extenors, hip external/internal rotators 
  • Activation Preparation – Hip Rotate March Series
    • • Hip Rotate March – Slow Pause
      • Hip Rotate March – Fast Pause
      • Hip Rotate March – Fast Reflex
  • Activation – Hip Rotate Skip Series
    • • Hip Rotate Skip Rhythm – Individual
      • Hip Rotate Skip Rhythm – Continuous
      • Hip Rotate Skip Power
  • Active Motion – Hip Rotate Raise

Section 1: Abductors/Adductors

In this video, you will continue to gain the concepts:

Continuation of Exercise Database of Section 1 of SST Preparation

• Exercise Sequence 3 – hip flexors/extensors; hip horizontal abductors/adductors
  • • Activation Preparation – Back Pivot March Series
      • • Back Pivot March – Slow Pause
        • Back Pivot March – Fast Pause
        • Back Pivot March – Fast Reflex
    • Activation – Back Pivot Skip Series
      • • Back Pivot Skip Rhythm – Individual
        • Back Pivot Skip Rhythm – Continuous
        • Back Pivot Skip Power
    • Active Motion – Drop Lunge Series
      • • Drop Lunge
        • Explosive Drop Lunge
        • Explosive Drop Lunge – Pause

• Exercise Sequence 4 – hip adductors/abductors; hip flexors/extensors; foot inversion/eversion
  • • Activation – Adduction Rhythm Series
      • • Adduction Rhythm – variable speeds
    • Active Motion – Lateral Lunge Series
      • • In-Place Lateral Lunge
        • In-Place Explosive Lateral Lunge
        • Lateral Shifts
        • Lateral Lunge
        • Explosive Lateral Lunge
        • Explosive Lateral Lunge – Pause