Priming: In my early days I would walk into the gym and get under heavy load way, way too soon. My muscles were not awake and ready to train, so the likelihood of injury was high OR I would just be going thru the motions recruiting other muscles to assist the load and not really activating the true muscle of focus.
I also used to use cardio machines to warm-up, but it is more important to get the mind-muscle connection going for the movements to come.
Quadruped Hip Extensions
This is a warm-up! Now I prime the muscle groups without load. It takes more time, but it makes the training session as a whole more effective.
Training glutes today, I’m doing three primers:
•Quadruped hip extensions
•Duck Butt <Like a Reverse Hyperextension, these will wake a sleeping muscle!>
•1-leg stretch <which is really an RDL, Romanian Deadlift, movement
<Videos on slight fast speed. I pause longer in the contracted state>
To Your Wellness,
-Mindy
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