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/ Internal Hip Rotation

• Sit on the floor, knees bent at 90°
• Rotate one leg into internal rotation and the other into external rotation
• Place your opposite hand on top of the leg internally rotated to assist in keeping contact with the floor
• Slowly externally rotate the other leg to end range and then internally rotate the same leg back to starting position
• Pause 2-3 sec, with each rep prescribed, and then repeat with the knee.