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: Overhead

• Grab a resistance band, typically mini or micro mini, overhand grip, shoulder width
• Standing in athletic position, feet hip width apart, arms straight overhead.
• Tighten your core keeping your pelvis at posture neutral. Do not arch your back.
• Keeping your arms straight overhead, move your arms out laterally until parallel to the floor with the band traveling behind your head
• Activate your upper scapula and upper back to pull your arms down.
• Do NOT shrug at any time, by activating your lower lats. Slowly pull the band apart until it touches back of neck.
• Pause 2 sec and repeat.