PRE-WORKOUT MUSCLE ACTIVATION EXERCISES

PRE-WORKOUT MUSCLE ACTIVATION EXERCISES LEGS STANDING ONE-LEGGED HAMSTRING CURL 3 SETS X 20 REPS STAND ON ONE LEG AND DO UNWEIGHTED CURLS. HOLD AND SQUEEZE THE  HAMSTRINGS FOR THREE SECONDS. STANDING GLUTE KICKBACK 3 SETS X 20 REPS STANDING ON A BENCH WITH STRAIGHT LEGS THRUST ONE LEG BACK AND SQUEEZE YOUR GLUTE MUSCLES. HOLD FOR THREE SECONDS. STANDING QUADRICEPS SQUEEZE 3 SETS X 20 REPS CONTRACT AND RELAX THE QUADRICEPS MUSCLES ON ALTERNATE LEGS. SHOULDERS SIDE DELT RAISE 3 SETS X 20 REPS STAND OR SIT IN FRONT OF MIRROR AND SQUEEZE YOUR SIDE DELTS AND LIFT AS IF YOU WERE DOING A FIGURE POSE. HOLD  FOR THREE SECONDS. CONTRACTING  LEFT AND RIGHT DELTS ALTERNATELY. BACK LAT CONTRACTION 3 SETS X 20 REPS STAND STRAIGHT AND PULL YOUR LATS DOWN. HOLD FOR 3 SECONDS. TRY ALTERNATELY CONTRACTING LEFT AND RIGHT.  USE YOUR HANDS IF YOU NEED TO FEEL.