If you want to optimize your training sessions and prevent injury, upper and lower body activation movements are important elements of training. The goal is to prime and activate your muscles and joints in the body in order to optimally set the foundation for the demands of your workout.
It’s important to activate these areas because it increases blood flow and nutrients to the muscles, as well as fires the brain to engage the muscles needed to optimally perform those big powerful moves such as squatting or overhead press.
Congratulations to our two Kinesiology students who successfully completed their practicum with us at our High Performance Centre! Here they have created a series of Upper and Lower Body Activation videos that will help you learn how to properly warm up, prevent injury and optimize your performance! Check them out and try them out yourself!
Activation Series Intro
Upper Body Activation Series: 1. Soft Tissue Release, 2. Mobility + Flexibility, and 3. Stability Lower Body Activation Series: 1. Soft Tissue Release, 2. Mobility + Flexibility, and 3. Stability
Upper Body Activation Series: Soft Tissue Release
In the Upper Body Activation series of videos, we focus on 4 structures: the T-Spine, Shoulder, Scapula, and Neck. In this first video of the Upper Body Activation series, Shayla demonstrates T-Spine foam rolling, shoulder foam rolling (Latissimus Dorsi + Teres Major), and release your pectoralis minor with a lacrosse ball.
Upper Body Activation Series: Mobility + Flexibility
In this second video of the Upper Body Activation Series, Shayla demonstrates T-Spine Book Openers, Foam Roller Snow Angels (progression: wall “Y”), and neck half circles.
Upper Body Activation Series: Stability
In this final video of the Upper Body Activation Series , Shayla focuses on scapular stability and rotator cuff strengthening. The exercises demonstrated are Serratus Anterior Punch (regression with balance beam or wall), A&T Rows, and Standing internal + external rotation (progression with side lying against gravity).
Lower Body Activation Series: Soft Tissue Release
In the Lower Body Activation series of videos, we focus on 5 key muscle groups: Quadriceps, Hip Flexors, Hamstrings, Glutes, and Calves. In this first video of the Lower Body Activation Series, Hilal demonstrates foam rolling the glutes, hamstrings, calves, and quads; as well as, rolling out the psoas major with a lacrosse ball.
Lower Body Activation Series: Mobility + Flexibility
In this second video of the Lower Body Activation Series, Hilal demonstrates box quad stretch, hip 90/90 openers, calf stretch, and figure 4 stretch.
Lower Body Activation Series: Stability
In this final video of the Lower Body Activation Series , Hilal focuses on lower body strengthening. The exercises demonstrated are Banded Glute Bridge, Forward + Later Lunge Sequence, Eccentric Calf Raise, and Banded Terminal Knee Extensions.
