CoryG Warmup & Activation — Part 1

#1 Hip Bridge

10 reps

Start lying flat on your back with your knees at roughly a 90-degree angle. Push through your heels and drive your hips up toward the ceiling by squeezing your glutes. Hold for 1-2 seconds. This exercise helps activate the gluteal muscle group and posterior chain.

#2 Single-Leg Hip Bridge

10 reps each leg

This exercise is a progression from the first movement. The movement does not change as you still want to push through your heels and activate your glute to push your hips toward the ceiling. This is a single-leg exercise, so the leg that is not working should be fully extended and parallel with the opposite quad, as shown in the picture. Due to the unilateral nature of the exercise it promotes core stability as well.

#3 ISO Holds w/ Ball

5 reps – 3 second squeeze

Start the exercise by “sitting” against a wall with your knees at a 90-degree angle. Place a ball in between your knees. Squeeze the ball for a 3-count and then relax. Repeat 5 times. This will activate the adductor muscle group, which is the medial thigh muscle group that spans from right below the knee to the pubic symphysis or “groin”. The isometric nature of this exercise will also activate the quadriceps muscle group throughout the exercises.

#4 Lateral Side Steps w/ Band

10 steps each way10

Start this exercise with a resistance band around both ankles. You will then get in an athletic stance similar to a defense basketball stance. Reach out directly lateral to your start position with the lead foot followed by the trail leg. This will target the hip abductors, deep hip rotators and gluteal muscle group. Make sure that your trail leg knee stays stable throughout the movement as well and is not falling into the valgus or “knock-kneed’ position.

#5 Monster Walks w/ Band

10 steps each way

Start this exercise in the same position as the lateral side steps. You will begin the movement by a slight forward movement followed simultaneously by a lateral movement. This should have the lead leg ending in a forward and lateral position. This is another warm-up targeting the hip abductors, deep hip rotators and hip flexors as well.

#6 Clam Shells w/ Band

10 reps each

Start this exercise in a side lying position with a resistance band right at the beginning of the quads and bend the knees to a 90-degree angle. You will rotate the top leg away from the bottom leg while keeping the feet in contact with each other. This will activate the hip abductors, deep hip rotators and gluteal muscle group.

#7 Side Lying Isometric Hold w/ Band

5 each side w/ 3-second hold

Start again in a side lying position with a resistance band right above the ankles. Raise your top leg until there is strong tension in the band trying to pull you back down. Hold that position for 3 seconds and then return to the starting point. Repeat 5 times. This will target the hip abductors and force core stabilization.

#8 Russian Split Squats

10 reps

This exercise will start in a split-leg stance with one foot in solid contact with a bench and the other out in front of the body. While holding a small weight, lunge down to where the knee hits a 90-degree angle. The knee position in relation to the toe is not extremely important, (common myth) but it will shift the load from the quad to hamstrings. Toe farther over knee = more quad involvement, toe farther in front of knee = more hamstring involvement. Since it is a single-leg stance it will require much hip, knee and ankle stabilization, so it is a great way to assess or work on unilateral imbalances.

#9 Single-Leg RDLs

10 reps

First, pick a weight that is easy for you to handle and place it in your dominant hand. You will start with your feet together in an upright position. Once you’re confident your balance is ready take a deep breath and engage your core. Once your core is engaged, begin the downward movement of the weight. The dumbbell in your dominant hand should be moving in a straight line towards the ground. As this is happening your ipsilateral (same side) leg ascends behind you with a slight knee bend. The contralateral leg, the targeted extremity during this movement, has a slight knee bend as well and should remain tight throughout the movement. This will target the hamstring muscle group.