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: Over and Back

• Grab a resistance band, typically mini or micro mini, overhand grip, shoulder width.
• Standing in athletic position, feet hip width apart, arms straight at your sides.
• Tighten your core keeping your pelvis at posture neutral. Do not arch your back.
• Pull your hands slightly apart as your arms travel from front to back
• Once the band touches your lower back, return in the same fashion to starting position
• This will be a big chest stretch.
• Do NOT shrug at any time, by activating your lower lats.
• Pause 2 sec and repeat