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Introduction to Pre-Training Activation Sequence

1/28/2022

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We are adding a new element to your training program that is designed to help set you up for success in every single movement that you perform in the gym AND in how you move in every day life. 
 
I am excited to introduce you to a pre-training warm up that I strongly encourage you to make time to do before every training session.  Plan to arrive 15-20 minutes early so that you can still do some foam rolling & SMR work as well as this pre-training activation sequence.
 
This sequence of movements, when practiced regularly, will help you improve your footwork, your core engagement and therefore your core stability and your overall posture.
 
Foot work is the foundation of every movement.  It helps to create core tension and this connects to good posture.
 
Foot work is essential to all movement and is going to determine the quality of your movements.
 
When you footwork is misaligned, either when stationary or in movements, you will form bad habits that will create compensations that lead to pain and eventually injury. 
 
Perfect footwork, core engagement and posture will help you improve how you move exponentially, both inside and outside of the gym.
Activation Sequence Intro by Allison Hopkins
These next videos will bring you through each of the components of this pre-training activation sequence. Remember to bring yourself through the 3-point check list when you set up your split stance.
 
1.Proper stride length and width – hip width and natural walking stride.
2.Set your posture by elevating through your ribs and tucking your tailbone
3.Connect your feet to the floor by pulling your feet together creating tension with the floor.
Stick Mobility Work
Stick Mobility Explainer by Allison Hopkins
Posture Work
Activation Sequence - Corrective wall sit Explainer by Allison Hopkins
Coordination Work
Coordination Explainer by Allison Hopkins
If you have questions let us know, and as always have fun with it!

Happy Training!
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    Author

    Hi!  My name is Allison Hopkins and I am the owner of Wilcox Wellness & Fitness in Brunswick, ME.  I am excited to bring WILCOX to Brunswick and share in my passion for living a great life through health and fitness.

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  • HOME
  • Get Started
  • Personal Training Programs
    • Private Personal Training
    • Group Personal Training
  • Programs
    • KickStart
    • TRIAL Program
  • Location
    • Bangor, Maine
    • Brunswick, Maine
  • Reviews
  • Schedule
    • Bangor, Maine
    • Brunswick, Maine
  • Meal Plans
    • MEAL PLANS
    • Meal Plan Bundle
    • WINTER MEAL PLAN
    • SPRING MEAL PLAN
    • SUMMER MEAL PLAN
    • FALL MEAL PLAN
    • Plant Based Whole Foods Meal Plan
    • Holiday Cookbook
  • Newsletter / Blog
  • Information Packet
  • Career
  • QuickStart
  • Keep In Touch
  • Apparel
  • Sugar Detox Program
  • What Your Trainer Wants You To Know
  • Finding the Right Personal Trainer for You
  • Release Tight Hips Now
  • Website Terms & Conditions