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.

OPEN HIP SERIES

The Open Hips Series is a short series of exercises, performed in sequence without pause, designed to prepare the athlete of open hip movement patterns during our lateral acceleration speed training sessions. This series is very effective in both lengthening and strengthening hip adductors and abductors.

Open Hip Series: Quick Lateral In’s / Out’s – Stationary

• Begin from a proper athletic stance. Place the heels at approximately hip width with the toes turned slightly out
• Brace the trunk forcefully with the lower back in neutral position and upper back flattened as much as possible. Maintain this athletic posture throughout the exercise.
• Quickly jump feet lateral, slightly wider than shoulder width, then immediately jump quickly to feet slightly narrower than shoulder width.
• Perform 5 quick reps both in and out, pause 2 sec and repeat x3 sets
• Be athletic and stay light on your feet