Pre-activation – the PROPER warming up!

There have been a million and one ways people think to warm up. Maybe it’s a light jog to get blood pumping around the body and your heart rate up. Maybe it’s the same exercise but less weight. Or Maybe its just jumping straight into it an hoping for the best.

What if I told you there were particular exercises that would help your workout/run/exercise. Also, in more ways than one!

This is not a fad or a ‘lose weight fast’ plan! This is something easy and effective that we can all do prior to getting into the grunt of our workout, whether that is running, strength training, classes, or sports!

Its called Pre-Activation Exercises!

Let’s split the pre-activation exercises into lower body and upper body. if you are using your upper body for your sport/exercise then do the upper body workout. If you are using your lower body in your sport/exercise, then use the lower body pre-activation exercises.

Lower Body:

1. Bird Dogs – 2 sets of 12 reps
   1. Keep your spine neutral at all times. no curvature in the spine
   2. Keep your pelvis stationary. Dont sway from side to side
2. Front/Side Planks – 2 sets of 30 seconds hold
   1. Tuck your body in
   2. Keep your hole body like a pen – in one straight line.
3. Glute Bridge Hold – 2 sets of 30 seconds hold
   1. Squeeze your bottom (glutes) muscles.
4. Wall Sit – 2 sets of 30 seconds hold
   1. Look at the VMO (inside muscles of your quads, near your inner kneecap).

Upper Body:

1. Lat Pull Down – 2 sets of 12 reps
   1. Focus on bringing your elbow to your torso.
2. Cable External Rotations – 2 sets of 12 reps
   1. The cable should be anchored down on the ground.
   2. Life up and keep your elbow at shoulder level.
   3. Tuck your shoulder blade together and in
3. Pull Aparts – 2 sets of 12 reps
   1. Squeeze the shoulder blades together and down.
4. Y-Pulls – 2 sets of 12 reps
   1. Squeeze the shoulder blades together and down

These exercises are activating the:

• Glute muscles (specifically glute med)
• VMO (inner quads)
• Lower Traps
• Lats
• Rhomboids
• Seratus Anterior

NOTE: these exercises are done to activate/switch on the muscles not fatigue them. So choose appropriate weights so you can feel strong and ready for your main workout!

If you have any questions or wish to discuss this condition further, please don’t hesitate to contact our friendly team, as we will be able to assist you on your journey.