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: Ext Rotations

• Securely attach a resistance band, typically mini or micro mini, to a piece of equipment at about waist height
• Standing in athletic position, feet hip width apart, perpendicular to the band
• Tighten your core keeping your pelvis at posture neutral. Do not arch your back.
• Place a rolled-up towel or pad between your outside arm and side of your body
• With your outside arm bent at 90, grab the band with hand position thumb up
• Begin with your outside arm slight across your body with band tension
• Slowly externally rotate your outside arm to end range of motion
• Focus on activating your scapula to rotate your hand back, not so much on hand position.
• Pause 2 sec and repeat