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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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