Activate and Strengthen Workout Routine
Need to improve core and glute activation for a stronger body with simple exercises that deliver better results in less time? Here are 7 powerful activation moves I do with ALL my clients whether they’re 25 or 75. These are the key movement patterns that work to get you that fit, healthy body you’re after. Best part is you can do them anywhere with all types of fitness gear.
If your fitness assessment uncovered weakness in the core and glutes due to injuries or other issues then you definitely need effective core activation as well as glute activation on a regular basis. If you’re very active you will most likely need these types of activation moves for life but don’t worry the 7 powerful activation moves in video (and listed below) are time efficient and easy to incorporate into your daily strength training routine.
Basic Activation Strength Moves
Perform 2 sets 8-10 reps of each exercise below with 30-60 seconds of rest between sets.
B Stance Deadlift with Weight at Chest *ball, sandbag, water weight, etc.
Kneeling or Wall Plank Scapular Retraction *arms straight shoulder blade squeeze
Bridge with Feet Elevated and Inner Thigh Prop *ball, block, thick pillow, Pilates ring
Side Lying Pilates Leg Circles and Side Kick Sequence
Complex Activation Strength Moves
Perform 1-2 sets of 5-15 reps of each exercise below with 30-60 seconds of rest between sets
B Stance Deadlift with Weight at Chest +Knee Drive to Hip Level
Hands on Floor and Elevated Knee +Leg Raise Glute Squeeze
Bent Leg to Straight Leg Lower Progression *use prop between knees
Activate and Strengthen Training Tips
There are many ways to incorporate these exercises into your weekly routine. The list below offers simple suggestions and remember that these are just the basics. You can progress these moves as you get stronger or try different activation strength moves all together.
Perform all these moves in a circuit once before your regular workout.
Perform 1-2 moves that compliment your workout for that day.
Perform any of the moves listed as a prep move before a similar exercise in your workout.
Perform this entire routine 3 times a week for 3 weeks as your workout.
Perform this routine on your no strength training cardio days.
Perform this routine as a warm up before Pilates, yoga, dance fitness, sport, hiking, biking, etc.
Perform this routine once a week to prevent your core and glute dysfunction.
