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Tight hips? Try these 5 hip mobility exercises to improve flexibility, mobility, and lower body movement: 1. Lunge hip opener 2. Lunge rock 3. Cross-leg quadruped rock back 4. Adductor rock back 5. Lizard lunge

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Smart Postures

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30,187 просмотров • 8 дней назад •via X (Twitter)

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The ultimate movement exercise compilation 17 of my fav upper & lower body movement exercises 1. T-spine to pec opener 2. Deep box push-up 3. 90/90 w/ leg sweep 4. T-spine rotations 5. 90/90 standard 6. Thread the needle 7. Fire hydrant 8. Blackburn 9. SL RDL to hip sweep 10. Quadruped elbow flex/ext 11. Side lunge w/ iso hold
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The ultimate movement exercise compilation 17 of my fav upper & lower body movement exercises 1. T-spine to pec opener 2. Deep box push-up 3. 90/90 w/ leg sweep 4. T-spine rotations 5. 90/90 standard 6. Thread the needle 7. Fire hydrant 8. Blackburn 9. SL RDL to hip sweep 10. Quadruped elbow flex/ext 11. Side lunge w/ iso hold

Gerry DeFilippo

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5 Exercises for Tight Hips 1. 90/90 Hip Switch 2. Rollover V-Sit with Reach 3. Mountain Climber 4. Groiner 5. Cossack Squat Utilize these drills in your warm-ups to enhance hip mobility, decrease low back pain, and bulletproof your groin!
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5 Exercises for Tight Hips 1. 90/90 Hip Switch 2. Rollover V-Sit with Reach 3. Mountain Climber 4. Groiner 5. Cossack Squat Utilize these drills in your warm-ups to enhance hip mobility, decrease low back pain, and bulletproof your groin!

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15 Minute Hip Focused Routine exploring rotation and tension. 6-8 reps each for 1-2 sets. 1. Figure 4 Contours 2. Squatting T-Spine Rotations 3. Squat to Hamstring Reach 4. Hip Flexor Ease ins 5. Hamstring to Ankle Rock 6. Glute Mobilization 7. Heel Clicks 8. Adductor Rock Back
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15 Minute Hip Focused Routine exploring rotation and tension. 6-8 reps each for 1-2 sets. 1. Figure 4 Contours 2. Squatting T-Spine Rotations 3. Squat to Hamstring Reach 4. Hip Flexor Ease ins 5. Hamstring to Ankle Rock 6. Glute Mobilization 7. Heel Clicks 8. Adductor Rock Back

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Hip Mobility Favorites for Pitchers 🧐 1. Couch Stretch w/ Reach 2. Hip 90-90s (PAILs/RAILS - ER/IR focus) 3. Adductor Rock-Backs w/ rotation 4. Floor Squeezes This hits hip flexors, hip rotators & groin. Develop a routine for your specific issues.
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Hip Mobility Favorites for Pitchers 🧐 1. Couch Stretch w/ Reach 2. Hip 90-90s (PAILs/RAILS - ER/IR focus) 3. Adductor Rock-Backs w/ rotation 4. Floor Squeezes This hits hip flexors, hip rotators & groin. Develop a routine for your specific issues.

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11 exercises to add to your upper & lower movement work 1. Dynamic Blackburn 2. Fire hydrant 3. Thread the needle 4. Olympic wall squat 5. T-spine to pec opener 6. 90/90 7. SL RDL to hip gate 8. Face pull 9. Side lunge w/ iso 10. Chin-up dead hang 11. Band ankle rocker
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11 exercises to add to your upper & lower movement work 1. Dynamic Blackburn 2. Fire hydrant 3. Thread the needle 4. Olympic wall squat 5. T-spine to pec opener 6. 90/90 7. SL RDL to hip gate 8. Face pull 9. Side lunge w/ iso 10. Chin-up dead hang 11. Band ankle rocker

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HIP MOBILITY - Strength at Length is key and here are two strategies I will use to build on that concept. Make sure we are getting Hip Extension and NOT Lower Back Extension. Start slow with a 3-5 second tempo! Hip Flexor Rock Backs Supine Kettlebell Reaching Arcs
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HIP MOBILITY - Strength at Length is key and here are two strategies I will use to build on that concept. Make sure we are getting Hip Extension and NOT Lower Back Extension. Start slow with a 3-5 second tempo! Hip Flexor Rock Backs Supine Kettlebell Reaching Arcs

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3. Stretch your hip flexors Sitting shortens them. Tight hip flexors = lower back pain + knee strain. Every morning, hit a deep lunge stretch. Hold for 30 seconds per side. Here's a video demonstration:
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3. Stretch your hip flexors Sitting shortens them. Tight hip flexors = lower back pain + knee strain. Every morning, hit a deep lunge stretch. Hold for 30 seconds per side. Here's a video demonstration:

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STOP neglecting your adductors Try these 7 awesome adductor variations 1. Side lunge plate pull in 2. Side lying band pulses 3. Banded Copenhagen plank 4. Crossover step-up 5. Side plank with med ball squeeze 6. Physio ball Copenhagen plank 7. Side lunge w/ outside band pull
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Tight hips can affect everything from posture to movement comfort💯 These exercises are designed to improve hip mobility, ease tension, & help you move with more freedom👇👇👇
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Tight hips can affect everything from posture to movement comfort💯 These exercises are designed to improve hip mobility, ease tension, & help you move with more freedom👇👇👇

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Feeling beat up after a game or long week? Try this the next day. Lower intensity, aerobic recovery circuit 1. SL RDL into hip gate 2. Fire hydrant 3. Dynamic Blackburn 4. Side lunge with iso hold 5. Banded adductor stretch 6. Thread the needle 4 rounds. 30 on/30 off
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Feeling beat up after a game or long week? Try this the next day. Lower intensity, aerobic recovery circuit 1. SL RDL into hip gate 2. Fire hydrant 3. Dynamic Blackburn 4. Side lunge with iso hold 5. Banded adductor stretch 6. Thread the needle 4 rounds. 30 on/30 off

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STOP neglecting your adductors Try these 7 awesome adductor variations 1. Side lunge plate pull in 2. Side lying band pulses 3. Banded Copenhagen plank 4. Crossover step-up 5. Side plank with med ball squeeze 6. Physio ball Copenhagen plank 7. Side lunge w/ outside band pull

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11 exercises to add to your full movement routines 1. Dynamic Blackburn 2. Fire hydrant 3. Thread the needle 4. Olympic wall squat 5. T-spine to pec opener 6. 90/90 7. SL RDL to hip gate 8. Face pull 9. Side lunge w/ iso 10. Chin-up dead hang 11. Band ankle rocker

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💊 How we attacked movement work today 1. T-spine opener, flow into pec stretch 2. Standing hip gate into IR 3. 90/90 w/ leg lift to sweep 4. Thread the needle w/ band tension on pull through 5. Side lunge ➡️ crossover step-up, eccentric pistol 6. Serratus sit down to open
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💊 How we attacked movement work today 1. T-spine opener, flow into pec stretch 2. Standing hip gate into IR 3. 90/90 w/ leg lift to sweep 4. Thread the needle w/ band tension on pull through 5. Side lunge ➡️ crossover step-up, eccentric pistol 6. Serratus sit down to open

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Movement work needs to be a part of your routine! 💥 11 exercises to add to your upper & lower movement work 1. Dynamic Blackburn 2. Fire hydrant 3. Thread the needle 4. Olympic wall squat 5. T-spine to pec opener 6. 90/90 7. SL RDL to hip gate 8. Face pull 9. Side lunge w/ iso 10. Chin-up dead hang 11. Band ankle rocker
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Movement work needs to be a part of your routine! 💥 11 exercises to add to your upper & lower movement work 1. Dynamic Blackburn 2. Fire hydrant 3. Thread the needle 4. Olympic wall squat 5. T-spine to pec opener 6. 90/90 7. SL RDL to hip gate 8. Face pull 9. Side lunge w/ iso 10. Chin-up dead hang 11. Band ankle rocker

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Soccer ⚽️ full body strength training day with hip and ankle mobility: ▪️Floating heel calf raise ▪️Reverse lunge with rotation ▪️Hip flexor leg raise ▪️DB split squats ▪️Split squat jumps ▪️Barbell RDL ▪️Chins ▪️Hammer grip pushups ▪️Single leg squats ▪️Bird dog rows

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Are you lifting but neglecting movement work? DON’T. Here are 12 upper & lower movements you should do 1. Half kneeling pigeon rock 2. Half kneeling wall t-spine rotation 3. V sit-up 4. Half kneeling t spine to pec opener 5. Hand supported SL RDL to hip sweep 6. Seated t-spine rotation w/ board 7. SL Hip gate (w/ IR) w/ overhead hold 8. Thread the needle w/ foam roller 9. Med ball rocking 90/90 10. Chin-up dead hang 11. Inchworm to side lunge 12. Thread the needle w/ KB
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Are you lifting but neglecting movement work? DON’T. Here are 12 upper & lower movements you should do 1. Half kneeling pigeon rock 2. Half kneeling wall t-spine rotation 3. V sit-up 4. Half kneeling t spine to pec opener 5. Hand supported SL RDL to hip sweep 6. Seated t-spine rotation w/ board 7. SL Hip gate (w/ IR) w/ overhead hold 8. Thread the needle w/ foam roller 9. Med ball rocking 90/90 10. Chin-up dead hang 11. Inchworm to side lunge 12. Thread the needle w/ KB

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You’re always hurt You move like sh*t You sprint hard & lift just as hard, don’t let it go for naught STOP SKIPPING movement work Use these 12 exercises for upper & lower body movement work & level up! 1. Half kneeling pigeon rock 2. Half kneeling wall t-spine rotation 3. V sit-up 4. Half kneeling t spine to pec opener 5. Hand supported SL RDL to hip sweep 6. Seated t-spine rotation w/ board 7. SL Hip gate (w/ IR) w/ overhead hold 8. Thread the needle w/ foam roller 9. Med ball rocking 90/90 10. Chin-up dead hang 11. Inchworm to side lunge 12. Thread the needle w/ KB
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You’re always hurt You move like sh*t You sprint hard & lift just as hard, don’t let it go for naught STOP SKIPPING movement work Use these 12 exercises for upper & lower body movement work & level up! 1. Half kneeling pigeon rock 2. Half kneeling wall t-spine rotation 3. V sit-up 4. Half kneeling t spine to pec opener 5. Hand supported SL RDL to hip sweep 6. Seated t-spine rotation w/ board 7. SL Hip gate (w/ IR) w/ overhead hold 8. Thread the needle w/ foam roller 9. Med ball rocking 90/90 10. Chin-up dead hang 11. Inchworm to side lunge 12. Thread the needle w/ KB

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