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.

90/90 HIP SWITCH

The 90/90 Hip Switch stretch is a mobility exercise that involves rotating the hips internally and externally while combining lumbar rotation. It can help improve hip mobility, and the muscles involved include the glutes, tensor fascia latae (TFL) and hip adductors. 

90/90 Hip Switch: w/ External Rotation

• Begin from the 90/90 Hip Stretch position
• Sitting on the hip of the internally rotated leg, lift the opposite leg. Then swing this foot around until your leg is straight out in front. Toe up.
• Not allowing your leg to touch the floor the entire time, return leg to starting position.
• Pause 2-3 sec. Perform 3-5 reps and repeat with other leg.