MUSCLE ACTIVATION / LOWER BODY

Muscle Activation exercises are designed to engage the specific muscles which are targeted that day during your training and temporarily improve the connection between the brain and the muscles. Improving muscle activation can allow for stronger contractions, better performance, and cleaner technique, resulting in safer and more effective training. Typically, these exercises are stationary by nature and specific to Total Body, Upper Body or Lower Body movement patterns.

HIP HINGE – PELVIS ROTATION

The Hip Hinge – Pelvic Rotation exercises are performed to help improve hip function. There is a lot going on with these simple exercises. Improving Hip ROM, Increasing Hip Stability, and reenforcing proper motor firing sequences to improve overall athletic performance are the focus.

Hip Hinge: Pelvis Rotation / Foot Support

• Start from a standing single leg position. While keeping the free leg straight, foot dorsi flexed, use a proper hip hinge to lower your torso and free leg to a parallel position with the floor.
• Brace the trunk forcefully with the lower back neutral or slightly more extended and the upper back flattened as much as possible
• Allow your free leg to use your foot as support, typically on a 12-18” box or bench.
• Cross your arms across your chest.
• Focus on rotating a ridged torso and pelvis open using your hip external rotators
• Open your hip to 45 degrees, and then close beyond parallel.