Activation, A Pre-Workout Must!

Before every workout (and after a dynamic warm up) I do a series of activation exercises to ensure the muscles I’ll be working are firing properly throughout my workout. Activation is important before each workout because you want to be sure you’re getting the most out of each and every move.

When it’s time to workout, you want the muscle to be primed and ready to go to get the most out of the exercise. Conversely, you may not get the full benefit of the exercise if you don’t properly warm up and activate the muscles you’re about to train. Don’t cheat yourself - activate!

Forward “Monster Walks” or “Diagonal Walks” with the blue mini band. Take a giant diagonal step forward, then sweep the back foot in towards the front leg, taking another giant diagonal step forward. DO these 20 steps forward then 20 steps backwards… — Forward “Monster Walks” or “Diagonal Walks” with the blue mini band. Take a giant diagonal step forward, then sweep the back foot in towards the front leg, taking another giant diagonal step forward. DO these 20 steps forward then 20 steps backwards. Lead with the hip (not the foot), keep the hips square and don’t let the toes turn out!

“What is Activation? ”

Activation = Turning the Muscles On

Make sure you go slow and focus on contracting the muscle. The mind-muscle connection is super important here (we’re trying to ACTIVATE the muscles we’re about to work). Focus your full attention on the muscle you’re activating, squeezing at the top of the movement.

Having strong glutes is massively important because they are (supposed to be) the biggest, strongest, muscles in your body! When your glute muscles don’t fire, you compensate with other muscles when lifting, which can lead to injury and major imbalances. For most of my workouts, I use mini loop bands for activation exercises. Mini Bands can be found on Amazon (linked below) or at PerformBetter.com I recommend buying the assortment pack so you have 4 different resistance levels to choose from.

Perform Better Exercise Mini Band, Set of 4 9"x 2"

Perform Better

Buy on Amazon

Here are some activation ideas to warm up those glutes before you work your legs! Activation exercises turn on the right muscles so that they fire optimally when you need them to.

-mini band duck walks (forward & backward)

-mini band lateral walks
-quadruped banded hip circles, knee lifts, & kickbacks

-mini band squat jumps

-standing straight leg kickbacks

-standing fire hydrants

You don’t need to spend a lot of time on them, just 1 or 2 sets of 15-20 reps to ensure the muscles are ready to go for your main lifts!

“Try these activation exercises before your next lower body workout.
All you need is a light and heavy mini band!”

Lateral mini band walks. Keep feet hip distance apart and take a giant step, then a half step, always keeping your feet hips distance apart. Lead with the hips, keep the knees soft and hips square to your 12 o’clock, and don’t drag the back foot! 2x20 to the right and 20 to the left