movement 101

trail leg work:

  • hip ER PRLO
  • hip IR PRLO
  • hip ABD ( entire leg) PRLO

+  PRH  knee flexion

18.  Tactical frog variations

13.  Hip axial roations (axials)

8.  Eccentric (ENG)  Posterior Hip

10.  Hip Flexor/quad release with core and glute activation

7.  External rotation

16. Hamstring PAILs and RAILs

12.  Hip Hover challenges

15. Hip internal rotation

kinstretch


FRC Techniques for the hip

4.  Extension

9.  Eccentric Quadriceps (ENG eccentric neural groove)

5.  Flexion

19. quadriceps ( hip extension & knee flexion)

lead leg work :

  • hip ER PRLO
  • hip ER PRH
  • hip adduction ( entire leg) lift off

+  PRLO  knee flexion

  • floor banger (low )
  • floor banger (high) 1:12  ( HANDS AND FEET TO SAME SIDE!!)
  • wall banger ( 1:49)
  • curtsey lunge ( 2:29)
  • shin box get up

18.  Hip Trio

1.  Hip CARs

  • high floor banger ( HOS High oblique sit)

11.  Kinetic Stretch Hip - squats, etc

17.  Adduction lift off and ER lift off

3.  Low oblique sit base position (LOS)

2.  90 90 Base position

6.  Abduction

14. ITB mobility