MUSCLE ACTIVATION / UPPER 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.

BAND PULL-APARTS

Band pull-aparts are a simple and effective way to both strengthen and mobilize muscles which incorporate the shoulder girdle complex. All these exercises are typically done as a circuit, one right after the other. Focus should be on correctly recruiting and stabilizing the appropriate muscles to develop proper function.

Band Pull-Aparts: Chest Level

• Grab a resistance band, typically mini or micro mini, underhand grip, shoulder width
• Standing in athletic position, feet hip width apart, arms straight out in front, shoulder height
• Tighten your core keeping your pelvis at posture neutral. Do not arch your back.
• Keeping your arms straight, move your arms out laterally and parallel to the floor.
• Activate your upper scapula and upper back to pull your arms back.
• Do NOT shrug at any time, by activating your lower lats. Hands should stay at shoulder height the entire time. Slowly pull until band touches chest.
• Pause 2 sec and repeat.