Warm Up Wednesday: A quick activation drill

Need to wake the core up in the morning to make sure you are all set for the day?  Do this simple but effective drill!

A few keys:

  • Set up first with the knees bent and the low back in a neutral position
  • Bring the knee up to a 90 degree angle make sure that it doesn’t ever get closer to you!
  • Place the opposite hand on that knee and push the knee away from you
  •  The goal is to use your abs to resist the knee moving, thus resulting in an activated core
  • Breath out as you push
  • Hold for 5 seconds and switch to the other side!
  • Start with 10 reps on each side
  • Be awesome!

Activating the core stabilizers is essential to warding off back pain throughout the day especially if you sleep in the fetal position at night after along day of sitting.



Published by shawnfarmersese

I'm Shawn, Performance Coach at Golfletica in Bellevue, Wa. I specialize in bringing out the awesome in athletes, especially golfers. 13 years ago I graduated from the home of the 2010 FCS Football Champions (Go Eags!) with a degree in Exercise Science and a broken down body from playing college golf. That lead to my mission to help the world move better, with less pain and killer dance moves. Thanks to the help of my partner in crime Dr. Harry Sese, not only am I playing pain free golf but I get to witness lives change everyday through the power of teamwork. Check out more at our website www.nwsportsperformance.com

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: