CHAPTER 2 / TIER 1
Chapter 2:
Proper instruction of the APX Dynamic Proprioceptive Neuromuscular, Ground-Base Spinal & Upper Extremities Warm-Up
Chapter 2 (1.2) consists of understanding the coaching points and anatomical emphasis of the Neuromuscular Proprioceptive Dynamic, Ground-Base Spinal Dynamic & Upper Extremities warm up progressions. It is of critical mass that all of these movements be coached 100% correct upon implementation of the APX system. There are no short cuts to stimulating the body's circulatory, muscular and neuromuscular systems to prep for training and/or sport and/or functional activity.
This is the most efficient installation to prepare the body for any activity. If you can't illustrate the proper technique to warm up your training population, then what good is the rest of the training session? If the body's kinetic chain remains closed (at some level) as a result of you not coaching and keeping this as a high priority, then you've failed! Avoid the monotony and motivate your training client/population right away when they enter the training room. Take notes and committ these instructional points to memory when you report for your certification. Choose being 'optimal' over being 'great' when it comes to these protocols.
Dynamic Neuromuscular Proprioceptive Series
Warm Up Component #1
(Slow Tempo & Balance Series)
Striders – 1. Identify ball-of-foot 2. Identify Positive Tilt 3. Circulatory Activation
Shuttles – 1. Medial-Glute + IT Band Activate 2. Adductor & Groin Activate 3. Rear deltoid touches (alter)
Groin Sumo/Pelvic Thrust – 1. Hip Flexor Activate 2. Groin/Adductor Activate
Lunge/Rev. Lunge – 1. Proprioceptive Neural Drive Activation 2. Lo-Trunk Stability 3. Stabilizers
Inchworm – 1. Posterior Lower Activation 2. Anterior Torso Activation 3. Core Activate
Spiderman – 1. Anterior Lower Activation 2. Anterior Torso Activation 3. Total Neural Drive
Iso-Pendelum – 1. Proprioceptive Neural Drive Activation 2. Posterior Chain + Lo-Trunk Stability
Forward/Rev Gravedigger – 1. Activate all 3 major hamstrings into the Gastrocnemius + Achilles
(Fast Tempo & Balance Series)
Russian March – 1. Ballistic Hamstring Activation 2. Forward tilt 3. Ball-of-foot + Tilt
Leg Swings – 1. Hip Ball & Socket Joint 2. Hip External Rotator Fixators + IT Band 3. Ball-of-foot + Torso Drive
Carioca – 1. Hips, Groin & Abdomen 2. Abductors & Adductors
Duck Skips – 1. Hips, Groin & Abdomen 2. Hip Ball & Socket 3. Hip External Rotators
(Ballistic Tempo & Traction Series)
High-Knee/Lo-Knee Skip – 1. Ballistic Hip Flexor Activation 2. Coordination 3. Traction Equality 4. Tilt
Shuffle Burst – 1. Type IIA + Type IIB Activation
5y 2ft Punch + Burst – 1. Type IIA + Type IIB Activation
Ground-Base Spinal Dynamic Series
Warm Up Component #2
Egg Shells – 1. Chin tuck to activate entire spinal column, head to sciatica
Rollovers – 1. Head over heels 2. Touch toes with legs spread 3. Achilles to Head Activation
Fire Hydrants – 1. Hip Ball & Socket at Prone Position 2. Keep head in place for correct activation
Scorpions – 1. Lo-Trunk Spinal Rotation 2. Lumbar stretch 3. Maintain ground contact with chest
Buddha-to-Swan – 1. Spinal supination to pronation 2. Stretch and expand discs
Left-over-Rights/Right-over-Lefts – 1. Transverse spine activation 2. Lo-Trunk Coordination
Piriformis – 1. Activate piriformis stretch 2. Sprinter piriformis stretch 3. Knee placement + Torso posture
Z Traction – 1. Illiotibial (IT) Band Activate & Stretch 2. Knee Ligament Activate & Stretch
Iso-Hip Extension – 1. Lo-Trunk Neural Drive 2. Glute-to-Hamstring Connectors
Around-the-World – 1. Total Kinetic Neural Rotations 2. Transverse Posterior + Anterior Chain 3. Torso leads
Upper Extremeties & Neck Series
Warm Up Component #3
Arm Circles (Fwd/Rev) – 1. Thumbs lead 2. Full ROM (Range of Motion) 3. Circulatory
Iso-Arm Circles (Fwd/Rev) – 1. Exaggerate swimming motion, full ROM 2. Head stays still 3. Circulatory
Bi-Lateral Arm Swings (Bent-Over & Standing) – 1. Hinge hips 2. Full ROM
90 Degree Vibes – 1. Rotator Cuff & AC Joint Isolation 2. Isokinetic Movement
Forearm Flexion Rotation – 1. Thumbs lead 2. External & Internal Rotation 3. Full ROM
Iso-Lateral Row-to-Push – 1. Total Neural Posterior + Anterior Torso Activation 2. Full ROM
Neck Front, Back, Sides – 1. Chin leads 2. Slow tempo 3. Full ROM
Neck 360s – 1. Chin leads 2. Medium tempo 2 Full ROM
Supine Neck – 1. Neural drive from head-to-tow via the neck 2. Lo Trunk Bridge