Short pre-workout glute activation using a foam roller and small cork balls to engage the cerebellum and improve muscle recruitment. Exercises focus on coordination, stability and vestibular input to help you feel and fire the glutes before strength, yoga, calisthenics or rehab sessions. No complex setup — variations shown so you can adapt with common household items. Ideal for people looking to maximize glute engagement and improve motor control prior to training.

• Duration: Unknown (short pre-workout routine)
• Equipment: Roller and small cork balls (or household alternatives)
• Impact: Better glute recruitment and motor control
• Focus: Coordination, balance and stability
• Level: Beginner / rehab-friendly
• Outfit: unknown