ACTIVATE. ENERGIZE. AND GO.
AP RACING ACTIVATION SERIES
Activate. What does it Stand For? Absolutely Nothing.
Well, that isn’t entirely true. Or true at all for that matter. So, what is an activation series, why should you be doing it and when should you be doing it?
An activation series is a series of movements that gets your body, muscles, and entire system ready for the demands of your upcoming training. It typically(*read always) involves different dynamic movements to make your muscles ‘fire’ and helps the athlete engage their muscle groups.
Activate. When Should I Do It?
You should perform an activation series pre-workout. You can do it before any of your workouts for the day that leaves you enough time to do it and a safe, comfortable place to execute it. At AP Racing Camp in Chula Vista, we did it each day pre-bike or pre-run as it was too cold on the pool deck in the AM to do it pre-swim.
Activate. What Should I Do?
Here is a quick activation series we did at AP Racing Camp Chula Vista all week long. Feel free to tweak this based on your sport, needs, etc.
Shoulders:
- Prone Y, T, W, I, & Snowman (5-10 each)
- Banded pull apart @ hips, shoulders, overhead, and diagonally across the body (both directions) (5-10 each)
Chest & Back:
- scapula push away (5-10)
- downward dog scapula push away (5-10)
- downward dog toe touch into full push up (2-5)
- thread the needle torso twist (5-10 each)
- birddogs (5-10 each)
Abs:
- deadbugs (5-10 each)
- toe touches (5-10)
- windshield wipers (3-10 each)
Glutes:
- glute bridge raises (5-10)
- single leg glute bridge raise (2-5 each)
- glute bridge walk outs (1-3)
Glutes & Quads:
- banded side steps (5-10 each)
- banded glute pulses (5-10 each)
- 3 way lunges (1-3)
Full Body:
- Burpees (1-5)