glute activation

Move Better Series #1

The “Move Better Warm-up Series #1” combines four different exercises that will help T-spine mobility, core stability, Glute activation and hip mobility; and can be used as a general warm-up before any workout or activity.
  • Relax — take your time and move through these exercises slowly.
  • Focus on breathing and proper form.
  • Reps & sets in video are only recommendations, proceed at your own fitness level.

The Drill:

 Foam Roll: Thoracic Spine w/arms overhead:
  • Lay on back with foam roller places across shoulders.
  • Extend arms straight overhead in a Y pattern.
  • While keeping hips on ground, roll upper back on roller, flexing and extending at each vertebrae.
  • Be sure to exhale while extending (dropping shoulders to ground) and inhale while flexing (shoulders towards ceiling).
 Dead bug:
  • Lay flat on back with arms extended towards the ceiling, hips and knees both flexed at 90 degree angle.
  • Slowly lower right arm towards the ground overhead while extending left leg towards the ground and exhale.
  • Inhale and return both arm and leg to starting position.
  • Repeat with opposite side to complete one full repetitions.
  • Be sure to keep abdominal muscles contracted to prevent lower back from arching and ribs flaring towards  ceiling.
Glute Bridge:
  • Lay flat on back with arms along sides.
  • Flex knees and hips, placing heels close to glutes and pull toes towards shins.
  • Raise hips by driving the heels into the ground and contracting glutes until knees, hips and shoulders are aligned.
  • Slowly lower hips back to starting position to complete one full repetitions.
  • Maintain Abdominal contractions during movement so prevent lower back from arching and rips flaring towards ceiling.
Seated Adductor Stretch
  • Kneel on ground with knees wider than shoulder width apart.
  • Place hands on ground about 12 inches in front of knees.
  • While maintaining a neutral spin (normal spinal curve) sit hips back towards feet until you feel a stretching in the inner thigh (adductor complex).
  • Hold position for 5-10 seconds, then return to starting position.  Repeat for desired number of repetitions or  time.
  • With each repetition, try to sit hips back further or move knees further apart.