MUSCLE ACTIVATION / LOWER 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.

GLUTE ACTIVATION SERIES / BAND WORK

We use short exercise bands through a series of exercises, performed in sequence without pause, to help strengthen hip musculature and improve muscle firing patterns to subsequently help improve athletic performance and reduce chance of injury. The Glute Activation series focuses primarily on the glute adductors and abductors as well as hip flexors.

Glute / Band Work: Prisoner Squats

• Begin from a proper squatting stance. Place the heels at approximately hip width or slightly wider and turn the toes slightly out
• Place the short mini band around your legs, just below the knee.
• Brace the trunk forcefully with the lower back neutral and the upper back flattened as much as possible.
• Slowly and under control, lower hips to a full squat position with the top of thigh beyond parallel to the floor.
• Keep the knees approximately in-line with the feet.
• Pause at the bottom of the movement in perfect squat position from 2-3 sec and return to starting position.
• Extend your arms straight out in front for use as a counterbalance throughout the movement