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: Alternate

• Sit on the floor, knees bent at 90°
• Rotate one leg into internal rotation and the other into external rotation
• Place your hands straight out in front for balance
• Begin by lifting the inside knee, transferring weight from the outside to inside hip, followed by lifting the outside knee.
• You should now be facing the opposite direction with legs still bent at 90° in the opposite position.
• Try to keep your torso as upright as possible throughout the movement.
• Pause 2-3 sec with each stretch and then alternate positions for number of reps prescribed