Activation Exercises

  • Main purpose of a warm up: To gradually increase your heart rate, increase circulation, and prepare the body for exercise. Increased circulation = increased muscle temperature = increased oxygen supply to muscle = increase in performance and injury prevention.

  • Main purpose of activation exercises: When we are sedentary, muscle fibers can “forget” how to properly and efficiently function. Activation exercises help your brain remind the muscles how to work properly so that you can get the most bang for your buck.

Banded Side Steps
Banded Side Steps

Starting Position: Place a resistance loop just above your knees. Try to lower into a quarter or half squat and hold the position throughout the entire exercise. Movement: Step one leg out about 4 inches to the side then step in the other leg in the same direction so that your feet are back to hip distance apart. Focus on keeping your knees out and stay low.

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Banded Squats
Banded Squats

Starting Position: Place a mini band above your knees. Bring your feet and knees hip distance apart. The band is going to try to pull your knees in towards the midline of your body, fight this resistance. Movement: Engage your core, sit your hips back and down into a squat. Squeeze your gluten together and return to the starting position.

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Banded Glute Bridge
Banded Glute Bridge

Starting Position: Place a mini band above your knees. Lie on your back and plant your feet on the floor. Bring your feet and knees hip distance apart. The band is going to try to pull your knees in towards the midline of your body, fight this resistance. Engage your core by tightening all of the muscles of your mid section and squeezing your glutes. Movement: Exhale and slowly lift your hips toward the ceiling. Hold at the top. Return to the starting position.

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Banded Clamshell
Banded Clamshell

Starting Position: Place a mini band above your knees. Lie on your left side. Bend your knees so that they are in line with your hips. Keep your feet together throughout the exercise. Movement: Lift your right leg up towards the ceiling and then back to the starting position. Repeat for reps and then switch sides.

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