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.

Straight Arm Band Pulldowns:

• Loop the mini or micro mini resistance band securely to an object overhead.
• Grab a resistance band on either end, neutral grip palms facing, 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 arms straight, pull your arms to your sides.
• Do NOT shrug at any time, by activating your lower lats to pull your arms down.
• Do NOT let your shoulder come forward. Pull your shoulder blades together.
• The emphasis is to stabilize the shoulder blade while actively moving your arms
• Pause 2 sec and repeat