MUSCLE ACTIVATION / TOTAL 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.

PULL THROUGH: Cable / Band

The Pull Through is another hip hinge exercise. Execution has the same hip action as a Good Morning. The difference is that both hands will hold a handle to a cable machine, or the end of a securely attached resistance band, between the legs. There is not any arm action during this exercise. Emphasis is entirely on performing a proper hip hinge.

• Stand with your feet shoulder width apart in a bent over position
• The resistance band or cable machine attachment will be behind you with the cable setting low to the floor.
• Grab the cable handle or band with palms facing each other.
• Brace the trunk forcefully with the lower back and hips at neutral position with the upper back flattened as much as possible.
• Maintain balance through your whole foot or shift slightly more to the heels, keeping the whole foot in contact with the floor.
• Bend the knees very slightly as you hinge at the hips
• Drive your hips back at a controlled speed.
• The emphasis here is to learn to maintain neutral spine by engaging your hips and core while properly hinging at the hips instead of leaning forward through the upper and lower back.
• Keeping arms straight, exhale, contract your glutes, and push your hips forward to lift your body into a standing position.