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: Quick Lateral In / Outs – Transit

• Begin from a proper squatting stance. Place the heels at approximately hip width with the toes turned slightly out
• Place a short mini band around your legs, at approximately knee height.
• Brace the trunk forcefully with the lower back neutral position and the upper back flattened as much as possible.
• Execute quick Lateral Ins and Outs with your feet as you move laterally I one direction
• Maintain athletic posture throughout the exercise.
• Keep your shin angle vertical to the floor by engaging your glutes. If you don’t, your knees will come in, and the band will slide up and out of position
• Perform the number of reps prescribed and then return back in the opposite direction