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Pecatonica

CNS/Joint Activation Exercises

CNS/Joint Activation

(Click here for downloadable guide)

TO START – 2 minutes of: Pogo Hops, Ladder Drills, Jump Rope, or Line Hops (rotate daily if you have the equipment)

GROUND BASED MOBILITY WARM-UP  

 EXERCISE  SETS X REPS  PURPOSE/WHY?
 90-90 brace  2x10 sec   Core activation
 Double leg glute extension  1x15  Glute activation
 Single leg glute extension  1x10 each  Glute activation
 Bottom leg raise  1x15 each  Adductor activation
 Top leg raise  1x15 each  External hip & glute
 Side to side hip drop   1x8 each side  Lubricate hip
 Thread the needle  1x6 each side  T-spine rotation
 Cat Cow  1x8  T-spine flexion/extension
 Knee ups   1x5  Groin & internal hip
 Windshield Wipers (F)  1x5  Hip disassociation
 Internal Hip/Knee Drop  1x12  Hip rotators
 Windshield Wipers (B)  1x5  Hip disassociation
 Butterfly Stretch  1x15 sec   Groin
 Bretzel Stretch  1x30 sec  Quad, glute, t-spine
 Inchworm  1x3  Hamstring/back/lat

 

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