Tyler Parsons: All right, so we had a request for glute activation which is a really good topic obviously, the glute being the biggest muscle of the body.
That's where we're going to get a lot of our power.
Definitely from driving up and through so, as that energy is created, it's stored in here and then as we go unleash that kinematic sequence all that energy, as long as we've got that pure swing, is all going to be transferred.
We're going to start really simple.
What we're going to do is from here we're going to try to squeeze just one butt cheek.
That's going to be that glute and all you want to do is try to go side to side and have that squeeze.
Now, what you want to try to avoid as you're squeezing, if you feel this hamstring get tight, that's not what we're looking for.
It should just be down in through here.
Each time that we're progressing on, if you're lacking in one area spend time in that area until you get it good and then we can progress.
Let's say that we've mastered this and we're ready to move on.
What we'll do is we're going to go from here and I want you to, with both legs under, go straight up and then we're back down.
Again, we're trying to squeeze as we come up.
Shouldn't feel anything down into those hamstrings and up.
What we're do next to make it a little harder is we're going to extend one leg, we're going to go up and squeeze.
Trying to keep the hips nice and stable.
Going up nice and high.
We obviously are going to switch legs.
Now, to add in a little stability here what we'll do is we're going to go from here, brace the abs and I want to take one leg and I want to try to extend it down and out while squeezing that glute.
Here's the thing; imagine that we have our hands under here, you can even put them under there, as we drop down you'll see that I'm not wanting to favor and go either which way.
So, there's not added pressure.
I'm not removing pressure.
We're going to brace, keep this nice and still, work that leg independently, squeeze and go back, okay?
Bare with me on this next one.
We're going to do to try to add a little bit more strength into the glutes once we know that they're firing, which everybody is going to want to do but again, we've got to progress up to it is we'll do a couple things standing.
The very first one we can do is we can go from here and we can sort of drop down, whatever you feel comfortable with.
You'll see that as I'm going down this leg is going to kick out.
I'm loading into this glute knee a little bit, posting up into that hip and now I'm coming back up, okay? We can do that.
The other thing that we can progress into may take you a little bit of time to get better at is we can do down and do our pistol squat.
Want to try to go as low as you can but again, try and sit and put everything into that butt, come up and squeeze.
It'll definitely help you add strength.
We could probably spend 30, 40 minutes covering all of this for sure.
We can go in and start doing loaded squats.
Definitely go in and do a bunch of plyometrics but the key here is to make sure that everything is firing, working the way we want to independently, we're not recruiting other muscles, progress on and try to build strength and power from there.