Introduction to Pre-Training Activation Sequence

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!