The Pulse Device isn’t just to be used while you work out. It can add to a great pre workout to get your mind-muscle connection primed and your muscles ready to fire.
Using the Pulse Device pre workout is a great way to ensure that you have the best workout possible. When most people workout they do some basic stretches at most and then jump into whatever their lifting routine is. This often results in a weaker mind-muscle connection for the beginning of the workout. In order to reduce injury risk and increase your muscle activation it is imperative that your mind and your muscles are ready to work at the start of your lift.
Exercise 1: Practice contracting of the muscles you plan to use during your workout with the pulse devices on.
Place devices on Quad(default), Hamstring, Calf, Glutes Medius, and Lower Back. Squeeze and hold for each until you can feel each contraction fully.
Exercise 2: Practice going through the main movements of your routine with the Pulse Device on the primary target muscle
For leg day we have a couple options. We have squats, RDL/Straight-Leg deadlift, and hip thrusts. If you want you can do multiple of these.
1. Squat(Quad focus)
Place devices on Quad(default) and use the Quad setting. Close your eyes and go through the movement of a squat. Pay attention to how your quads are involved and how they should be activating(you should feel them working hardest at the bottom of the squat). Aim for 12-15 Reps
2. RDL/Straight-Leg deadlift(Hamstring Focus)
Place devices using the hamstring placement and use the hamstring setting on the app. Close your eyes as you go through the movement. With this exercise it is important to focus on the stretch. Then you are going to want to feel your hamstring activity as you rise to the neutral position. Aim to do 10-12 reps
3. Hip Thrusts(Glute Focus)
For this exercise you are going to want to go through this twice, once for glutes medius and once for glutes maximus. Place the devices on one of the placements and use that vibration setting on the app. Close your eyes as you practice hip thrusts without weight. Focus on activating your glutes and squeeze your glutes at the top. Hold at the top for about 5 seconds. Aim for 8-10 reps. Repeat for the other glute setting and placement.