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.

HURDLE STEP OVERS

Hurdle Stepovers are performed to help improve hip function. There is a lot going on with these simple exercises. Improving Hip ROM, Increasing Hip Stability, and reenforcing proper motor firing sequences to improve overall athletic performance are the focus.

Hurdle Step Overs: Tall Kneeling on Wall

• From a tall kneel position use the wall or structure for stability
• Keep your active leg bent, foot dorsi flexed throughout the movement
• Place a short foam roller alongside your active knee, six inches way.
• Brace the trunk forcefully with the lower back neutral and the upper back flattened as much as possible. Do not lean in any direction.
• Make a circular motion utilizing your hip external rotators with active leg and step over the roller
• It’s also important to engage the opposite hip stabilizers to maintain a stable hip throughout the exercise.
• Repeat both clockwise and counterclockwise for each hip.