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HIP MOBILITY AND LOWER LEG during prep work for this NFL off season session. Load length, rotation and deep angles. Hip Flexor Rock Backs Hip Airplanes Back Touching Soleus Raises Facing Wall Hip Circles

Vernon Griffith, CSCS*D

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HIP MOBILITY WARMUP - Four of our hip focused movements to prep the hips for a field session. Emphasis on exploring tension in the groin and adductors and rotation of the hip joint. Dynamic Groin Drifts Adductor Rock Backs Glute Mobilizations Figure 4 Contours

HIP MOBILITY WARMUP - Four of our hip focused movements to prep the hips for a field session. Emphasis on exploring tension in the groin and adductors and rotation of the hip joint. Dynamic Groin Drifts Adductor Rock Backs Glute Mobilizations Figure 4 Contours

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We noticed a lot of instability during single-leg movements and rotation, so we included supported hip airplanes to improve glute activation, balance, and hip control.

We noticed a lot of instability during single-leg movements and rotation, so we included supported hip airplanes to improve glute activation, balance, and hip control.

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Mobility Training is Strength Training - Find ways to provide a progressive stimulus to your mobility training. Here are four options for loading the hips in different shapes and patterns. Loaded Hip Airplanes Single Hinge to Hip Flexion Lateral Sled Push Hip Flexor Lift

Mobility Training is Strength Training - Find ways to provide a progressive stimulus to your mobility training. Here are four options for loading the hips in different shapes and patterns. Loaded Hip Airplanes Single Hinge to Hip Flexion Lateral Sled Push Hip Flexor Lift

Vernon Griffith, CSCS*D

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Hip airplanes might be the single best exercise for runners. This exercise focuses on so much at once. → Foot splay → Lower leg rotation → Hip stability → Hip strength in multiple planes of motion If you're only doing one exercise outside of running, make it this one.

Hip airplanes might be the single best exercise for runners. This exercise focuses on so much at once. → Foot splay → Lower leg rotation → Hip stability → Hip strength in multiple planes of motion If you're only doing one exercise outside of running, make it this one.

Tim Roozendaal

28,437 Aufrufe • vor 6 Monaten

Hip airplanes might be the single best exercise for runners. They've been in my routine for over a year now. I've been using them as a mobility drill. Bodyweight, slow, pushing the end range before a run. When my hip starts acting up, I hit a few reps of this goat mobility drill and usually find immediate relief after a few sets. One movement. Multiple benefits: → Foot splay → Lower leg rotation → Hip stability → Hip strength in multiple planes of motion Make this a staple in your exercise routine. Doesn't matter if you do it before or after your run or during your leg day routine.

Hip airplanes might be the single best exercise for runners. They've been in my routine for over a year now. I've been using them as a mobility drill. Bodyweight, slow, pushing the end range before a run. When my hip starts acting up, I hit a few reps of this goat mobility drill and usually find immediate relief after a few sets. One movement. Multiple benefits: → Foot splay → Lower leg rotation → Hip stability → Hip strength in multiple planes of motion Make this a staple in your exercise routine. Doesn't matter if you do it before or after your run or during your leg day routine.

Tim Roozendaal

75,573 Aufrufe • vor 4 Monaten

2 Best Hip Flexor Exercises In sprinting, your hip flexors need to be strongest When the leg is behind you Therefore it’s important the exercise: A) Gets you into that range B) Loads it sufficiently in that range Hip flexor fall backs are great for this (Plus you get bonus ab training) But, if you want to truly isolate the hip flexors in the end range position You can’t beat cable knee drives I like 30% of BW x 10 reps/leg as a target. Credit to Vernon Griffith, CSCS*D and @elevate_strength for the content. Great coaches.

2 Best Hip Flexor Exercises In sprinting, your hip flexors need to be strongest When the leg is behind you Therefore it’s important the exercise: A) Gets you into that range B) Loads it sufficiently in that range Hip flexor fall backs are great for this (Plus you get bonus ab training) But, if you want to truly isolate the hip flexors in the end range position You can’t beat cable knee drives I like 30% of BW x 10 reps/leg as a target. Credit to Vernon Griffith, CSCS*D and @elevate_strength for the content. Great coaches.

JT Performance

22,809 Aufrufe • vor 5 Monaten

Your hip might be overloading your lower back 😳🦴 Many people feel lower back pain, sciatic tension, or spinal discomfort without realizing that the problem can start with a lack of hip mobility 👀 When the hip doesn't move well, the lower back ends up overcompensating for movements, generating more overload, muscle tension, and even nerve compression ⚠️ The exercises in the video help to 👇🏻 ✅ Improve hip mobility ✅ Activate glutes and stabilize the lower back ✅ Reduce compensations and tension in the spine ✅ Promote sciatic nerve mobilization Science already shows that people with lower back pain usually present limited hip mobility and low glute activation 🧠 ⚠️ Important: Each case is unique. If you feel severe pain or have a herniated disc, seek a professional before performing the movements. Save this video and send it to someone who is always complaining about lower back pain 🫶🏻🐡

Your hip might be overloading your lower back 😳🦴 Many people feel lower back pain, sciatic tension, or spinal discomfort without realizing that the problem can start with a lack of hip mobility 👀 When the hip doesn't move well, the lower back ends up overcompensating for movements, generating more overload, muscle tension, and even nerve compression ⚠️ The exercises in the video help to 👇🏻 ✅ Improve hip mobility ✅ Activate glutes and stabilize the lower back ✅ Reduce compensations and tension in the spine ✅ Promote sciatic nerve mobilization Science already shows that people with lower back pain usually present limited hip mobility and low glute activation 🧠 ⚠️ Important: Each case is unique. If you feel severe pain or have a herniated disc, seek a professional before performing the movements. Save this video and send it to someone who is always complaining about lower back pain 🫶🏻🐡

Posture University

25,361 Aufrufe • vor 1 Monat

Strong hip flexors keep your knee drive holding up when the late-race fatigue sets in. The kettlebell hip flexor march is a running-specific way to train them. Single leg, upright, knee driving up with load. Focus points: → Stand tall on one leg → Place a light kettlebell on top of the opposite foot → Brace your core before you lift → Drive the knee up to 90°, hold the kettlebell balanced → Lower slow and controlled, don't let the foot touch down between reps → Stay tall through the standing leg, no leaning back 3 x 8-12 per leg. Aim for RPE 7. The standing leg gets a stability challenge. The driving leg gets loaded hip flexion. And your shin works isometrically to keep the kettlebell from sliding off. Bonus tib anterior work most runners never train.

Strong hip flexors keep your knee drive holding up when the late-race fatigue sets in. The kettlebell hip flexor march is a running-specific way to train them. Single leg, upright, knee driving up with load. Focus points: → Stand tall on one leg → Place a light kettlebell on top of the opposite foot → Brace your core before you lift → Drive the knee up to 90°, hold the kettlebell balanced → Lower slow and controlled, don't let the foot touch down between reps → Stay tall through the standing leg, no leaning back 3 x 8-12 per leg. Aim for RPE 7. The standing leg gets a stability challenge. The driving leg gets loaded hip flexion. And your shin works isometrically to keep the kettlebell from sliding off. Bonus tib anterior work most runners never train.

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CORE TRAINING - Some core pairings we have used this past week stressing different angles with different speeds, getting long, avoiding rotation and applying it. - Kettlebell Saw with Leg Lift - Dumbbell Dig and Chop - Banded Hip Flexion with Push Up - Heavy Goblet Carries

CORE TRAINING - Some core pairings we have used this past week stressing different angles with different speeds, getting long, avoiding rotation and applying it. - Kettlebell Saw with Leg Lift - Dumbbell Dig and Chop - Banded Hip Flexion with Push Up - Heavy Goblet Carries

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There is no such thing as "lower abs". Your rectus abdominis is one continuous muscle. You cannot contract the bottom half on its own, and no exercise on earth isolates a region that does not anatomically exist. So all the things sold to you as "lower ab" builders are actually just glorified hip flexor exercises: - Leg raises - Reverse crunches - Flutter kicks - Scissor kicks - Mountain climbers - The dreaded "lower ab burnout circuit" None of them is carving a separate lower section. They train the same single muscle every other ab exercise trains, just with more hip flexor and more wishful thinking. The reason you cannot see your lower abs is not a missing exercise. It is the layer of fat sitting over them, which collects there last and leaves there last. So the actual programme is dull and two-part: - Get into a calorie deficit and strip the fat that is hiding them - Build the abs themselves with weighted crunches, 4-6 reps, adding load over time, like any other muscle That's it. There is no lower-ab secret. There is just a visible-ab one, and it lives in the kitchen and under a loaded cable.

There is no such thing as "lower abs". Your rectus abdominis is one continuous muscle. You cannot contract the bottom half on its own, and no exercise on earth isolates a region that does not anatomically exist. So all the things sold to you as "lower ab" builders are actually just glorified hip flexor exercises: - Leg raises - Reverse crunches - Flutter kicks - Scissor kicks - Mountain climbers - The dreaded "lower ab burnout circuit" None of them is carving a separate lower section. They train the same single muscle every other ab exercise trains, just with more hip flexor and more wishful thinking. The reason you cannot see your lower abs is not a missing exercise. It is the layer of fat sitting over them, which collects there last and leaves there last. So the actual programme is dull and two-part: - Get into a calorie deficit and strip the fat that is hiding them - Build the abs themselves with weighted crunches, 4-6 reps, adding load over time, like any other muscle That's it. There is no lower-ab secret. There is just a visible-ab one, and it lives in the kitchen and under a loaded cable.

Sama Hoole

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Lower Body 3x Per Week Template Build Your Weekly Template: The two main categories of upper body movements: Anterior and Posterior. I break each one down into more sub-categories: Anterior bilateral and unilateral Posterior Straight Leg and Bent Knee Examples: Anterior: - Bilateral: Squat, Trap Bar, Leg Press - Unilateral: Split Squat, Lunge, Single Leg Squat Posterior: - Straight Leg: RDL, Deadlift, Back Extensions - Bent Knee: Leg Curl, Hip Bridges Do one Anterior and one Posterior per day. Sample 3 Day Template: Day 1: Front Squat + DB RDL Day 2: Split Squat + Hip Bridge Day 3: Trap Bar Deadlift + Nordic Hamstring Need help crafting your training program? I've got a free program design guide for you. Comment “GUIDE” below and I’ll send it.

Lower Body 3x Per Week Template Build Your Weekly Template: The two main categories of upper body movements: Anterior and Posterior. I break each one down into more sub-categories: Anterior bilateral and unilateral Posterior Straight Leg and Bent Knee Examples: Anterior: - Bilateral: Squat, Trap Bar, Leg Press - Unilateral: Split Squat, Lunge, Single Leg Squat Posterior: - Straight Leg: RDL, Deadlift, Back Extensions - Bent Knee: Leg Curl, Hip Bridges Do one Anterior and one Posterior per day. Sample 3 Day Template: Day 1: Front Squat + DB RDL Day 2: Split Squat + Hip Bridge Day 3: Trap Bar Deadlift + Nordic Hamstring Need help crafting your training program? I've got a free program design guide for you. Comment “GUIDE” below and I’ll send it.

Pat Basil

27,031 Aufrufe • vor 2 Jahren

Most runners have underdeveloped internal rotation. That's why stretching your hips never seems to fix anything. 90/90 heel lift trains the exact range that's missing. → Front leg in flexion and external rotation → Back leg in extension and internal rotation → Lift the back heel against gravity, that's the hip IR working → Can't lift it? Lean your torso slightly away from the working leg → Move slow. 2-3s up, 2-3s down I'm using a 1kg weight here. Start without load and build up. I'm adding this exercise in my routine because just like most runners, my adduction and internal rotation strength is lacking. 3 x 8-10 each side. If your pelvis is rotating, drop the weight. Quality over quantity.

Most runners have underdeveloped internal rotation. That's why stretching your hips never seems to fix anything. 90/90 heel lift trains the exact range that's missing. → Front leg in flexion and external rotation → Back leg in extension and internal rotation → Lift the back heel against gravity, that's the hip IR working → Can't lift it? Lean your torso slightly away from the working leg → Move slow. 2-3s up, 2-3s down I'm using a 1kg weight here. Start without load and build up. I'm adding this exercise in my routine because just like most runners, my adduction and internal rotation strength is lacking. 3 x 8-10 each side. If your pelvis is rotating, drop the weight. Quality over quantity.

Tim Roozendaal

19,915 Aufrufe • vor 3 Monaten

this still is their sexiest scene. fina leading marta against the wall, the way she unbuttons the shirt, the way marta moves her hair, how both go for the neck and smell each other, marta's hand placement on the hip, their urge to take the clothes off,, fina grabbing marta's face

this still is their sexiest scene. fina leading marta against the wall, the way she unbuttons the shirt, the way marta moves her hair, how both go for the neck and smell each other, marta's hand placement on the hip, their urge to take the clothes off,, fina grabbing marta's face

Sunflower 🌻

135,145 Aufrufe • vor 11 Monaten

A lot of Russian boxer types who do the bouncing thing use adjusted punching form that fits it They'll use split steps to punch on the move, and it's quick, unweighted straights or vertical fist uppercuts Fiziev will take a big bounce and load his weight for a huge lead hook and by then the other guy sees it and just gets out If you want to do the bouncy thing inside exchanges, you want to ideally stay between your hips more than the exaggerated Canelo-style hip folds, and get underneath punches by dropping down or bending your knees rather than deep hip folds. Ethyn Ewing does this well.

A lot of Russian boxer types who do the bouncing thing use adjusted punching form that fits it They'll use split steps to punch on the move, and it's quick, unweighted straights or vertical fist uppercuts Fiziev will take a big bounce and load his weight for a huge lead hook and by then the other guy sees it and just gets out If you want to do the bouncy thing inside exchanges, you want to ideally stay between your hips more than the exaggerated Canelo-style hip folds, and get underneath punches by dropping down or bending your knees rather than deep hip folds. Ethyn Ewing does this well.

MixingMartialArts

24,962 Aufrufe • vor 1 Monat

“Staggered trap bar work is rapidly becoming a favorite derivative. By using a quasi-bilateral stance (staggered), we can emphasize glute far more, due to the lower starting torso position and thus a deeper hip angle. It makes the movement a little more challenging for the trunk also, and I prefer a rear heel elevated stance to further emphasize the lead leg. The benefit is more forceful unilateral work— the same reason I like hand-supported work. I usually program this in conjunction with the bilateral stance trap bar and staggered Zerchers and RDLs.”

“Staggered trap bar work is rapidly becoming a favorite derivative. By using a quasi-bilateral stance (staggered), we can emphasize glute far more, due to the lower starting torso position and thus a deeper hip angle. It makes the movement a little more challenging for the trunk also, and I prefer a rear heel elevated stance to further emphasize the lead leg. The benefit is more forceful unilateral work— the same reason I like hand-supported work. I usually program this in conjunction with the bilateral stance trap bar and staggered Zerchers and RDLs.”

Coach Wayland | Performance Expert | Craftsman

20,789 Aufrufe • vor 8 Monaten

The Standing Pelvic Tilt is a subtle mobility exercise where you stand with soft knees and rhythmically rock your pelvis, alternating between arching your lower back and tucking your tailbone under. This motion acts as a "reset" for the spine, providing immediate relief from lower back stiffness by decompressing the vertebrae. Its primary benefits include strengthening the deep core and glutes, correcting poor posture (such as swayback), and teaching you how to maintain a neutral, injury-resistant spinal alignment during daily activities.

The Standing Pelvic Tilt is a subtle mobility exercise where you stand with soft knees and rhythmically rock your pelvis, alternating between arching your lower back and tucking your tailbone under. This motion acts as a "reset" for the spine, providing immediate relief from lower back stiffness by decompressing the vertebrae. Its primary benefits include strengthening the deep core and glutes, correcting poor posture (such as swayback), and teaching you how to maintain a neutral, injury-resistant spinal alignment during daily activities.

Zachary Starr

175,521 Aufrufe • vor 8 Monaten

‘29 IF/RHP Brice Staples🔒15U National‼️ 5’10 160. Rare athlete w/ explosive fast twitch fibers and standout actions in all facets. Rhythm, timing, balance, and body ctrl lead to consistent hard contact at plate. Advanced swing mechanics (breakdown below) & hitting absolutes maximize his adjustability and outputs. Rangy IF with instincts and tools to play anywhere on the Diamond at a high level. Ceiling just as high on mound where he T88. Young for class. Swing Mechanics ⬇️ Hips control lower half promoting good direction and optimal front hip clearance by foot strike, giving him momentum, room & readiness to turn on inner half velo w/ ease. Exceptional posture (chest over ⚾️) allows him to cover entire plate and creates linear window for adjustable path to any pitch location. Proper weight distribution allows him to land & swing w/ head in vertical line with inside of back hip. This creates auto lift, allows him to easily turn behind ball and increased reaction time. 🎥 cred to Perfect Game Scout & Prep Baseball Virginia/DC

‘29 IF/RHP Brice Staples🔒15U National‼️ 5’10 160. Rare athlete w/ explosive fast twitch fibers and standout actions in all facets. Rhythm, timing, balance, and body ctrl lead to consistent hard contact at plate. Advanced swing mechanics (breakdown below) & hitting absolutes maximize his adjustability and outputs. Rangy IF with instincts and tools to play anywhere on the Diamond at a high level. Ceiling just as high on mound where he T88. Young for class. Swing Mechanics ⬇️ Hips control lower half promoting good direction and optimal front hip clearance by foot strike, giving him momentum, room & readiness to turn on inner half velo w/ ease. Exceptional posture (chest over ⚾️) allows him to cover entire plate and creates linear window for adjustable path to any pitch location. Proper weight distribution allows him to land & swing w/ head in vertical line with inside of back hip. This creates auto lift, allows him to easily turn behind ball and increased reaction time. 🎥 cred to Perfect Game Scout & Prep Baseball Virginia/DC

Justin Goetz

10,134 Aufrufe • vor 6 Monaten