Workout of the Week, 11.22.11

Glute activation - I've been reading up on proper glute activation lately.  Here are some exercises to help activate the largest muscle in our body which will help us work more effiicently. 
Here's one article I read:  http://www.t-nation.com/free_online_article/sports_body_training_performance/dispelling_the_glute_myth

The Bird Dog helps activate the glutes, opens up the hips, and makes your abs work to keep you stable.
Here’s how to do it:
-Start in a quadruped (all fours) position.
-Brace your abs, and prepare yourself for instability.
-Working with opposite limbs, raise one leg and one arm.
-While raising your limbs, think of extending and lengthening your body.  Avoid arching your back and lifting your hand and foot towards the ceiling.  Again, think of lengthening your body.
-Squeeze your butt tight at the top of the movement.
-Hold the top of the position for 5 seconds.

Hip thrusts

Lie on your back on the floor or on an exercise mat. Place your arms at your sides, with the palms on the floor next to your hips. Place your feet flat on the floor, directly beneath your knees. Pressing into the floor with your hands and feet, exhale as you tighten the gluteal muscles and press your pelvis upward toward the ceiling, extending the hips fully at the top. Hold for 5 seconds, then exhale as you slowly lower the hips to the floor.

Do 2x10 of each of these as part of your warm up.

Workout of the Week:

25 single leg burpees (on each side)
You can break up the sets however you want.