Tiêu đề Head to Toe Rapid Contract Relax Program.pdf ✅

PROGRESSION HEAD TO TOE SET UP & PROGRESSION MARKER TOUCHPOINTS Simply progress through the touchpoints every set and every session. The touchpoints are the same if you are using elbow to toe or head to toe. You can start each set at an easier touchpoint and quickly progress through. Aim to beat the touch-points from the previous session. If you cannot reach your elbow to shakka to use the touchpoints, you should use a stick or table leg. Reach with your elbow to a point along the stick. Measure progress either using your other hand or an elastic band. Travel down the stick until you reach the distance for elbow to shakka, then switch to the touch-points as shown. OVERCOMING PLATEAUS CHANGE THE FOOT ELEVATION If you see no touchpoint progress over 5 sessions, change the set up. From leg low you would elevate the working leg to around 90 degrees. Complete 56 contractions at 75bpm making contact with your touchpoint on each rep. Only progress forward through the touchpoints, no going back. SWITCH AGAIN If you have a second or subsequent plateau over 5 sessions switch the height again. From 90 you would go to foot low. NEW PHASE Head to Toe is a 30 day program. After the 30 days you can choose to continue for up to 6 weeks. If you see no progress after two weeks, change to a different program. OPTION 1 OPTION 2 HEAD TO TOE | RAPID CONTRACT�RELAX REPS Complete 3-5 sets. If you don't make progress for 2 sets in a row, end the session. If you continue to progress, complete sets to a maximum of 5. Resting as needed between sets. SETS Each rep is very short. It is easier to measure the tempo in BPM (beats per minute). We recommend a metronome to keep count. Option 1: 75bpm (regular mode) Option 2: 50bpm pause at the bottom (hard mode) TEMPO LEFT VS RIGHT Contract to actively pull yourself into end range. You’re not pulling yourself with your hands. Pause very briefly in the stretched position before allowing your body to ‘bounce’ back out. - Each contraction is roughly ~0.8s long (so 75bpm) CALF STRETCHING If using a step we recommend to wear shoes for comfort. It allows you to sink deeper. If you have two yoga blocks you can stack them with one on an angle to make a slant board. Calf stretch for around 10 minutes until all calf tension is removed. The more tension you can remove from the calves the easier the head to toe drill will be. You can use any calf stretching variation where the leg is straight. For example, passive stretch on a step one leg at a time; sink the heel down allowing your bodyweight to passively weight the stretch. Aim to relax and explore with the toes pointing forward, in & out. Really try and squeeze every bit of tension out you can. Use a timer and don’t skip this part. FORWARD OUTWARD INWARD Changing angles targets different areas of the gastrocnemius Inward = Lateral Head Outward = Medial Head ELBOW TO AN OBJECT ELBOW TO TOE HEAD TO TOE Shakka Thumbs up Bent thumbs up Fist Four fingers Three fingers Two fingers One finger 1 2 3 4 5 7 8 6 9 Elbow/Head to Toe EQUIPMENT Train your pike flexibility every day for 30 days using rapid contract relax & calf stretching HEAD TO TOE CALF STRETCHES DRILL REPS SETS TEMPO 10 MINS A1 HEAD TO TOE RAPID CONTRACT RELAX 56 TOUCHES 3�5 1 � B1 75 BPM DAILY 30 DAYS 20 MINUTES AVERAGE SESSION TIME EQUIPMENT Stairs are the ideal equipment here offering options for the calf stretch, foot low variation and the 90 degree, leg elevated variation. Two yoga blocks or a slant board can also be used. Start with your least flexible side, then match touch-points on the better side, holding back the better side until the worse side catches up (longer term approach) It is very common for your left and right to be different. You can choose to balance them out, or simply progress both separately. Start with your least flexible side and train both sides as far as they will go despite any left-right imbalances. (Reach a goal, short term approach) FLEXIBILITY TOOLKIT MOBILITY & ©Copyright Matthewismith 2022. This is part of a Matthewismith Toolkit not for distribution. 30 DAY PROTOCOL RAPID CONTRACT�RELAX TRAINING