Full workout, Week 17: Bulletproof hips

Ex.1 Hip capsule stretch

3 sets of 6 breath cycles each side with 2-3 sec holds. 1 min rest in between the sets

Notes: When you inhale through the nose, think about reaching further with the arm overhead, as you exhale through the mouth, think about reaching the rear leg further to the back. 1 breath cycle is after breathing in through the nose, and exhaling out the mouth.

 

Ex.2 Inclined HIP ER w/zercher hold

3 sets of 8 reps each side with 45 sec – 1 min rest in between the sets.

 

Ex.3 Superset

• Sidelying HIP IR overcoming ISO, 10 sec each side
• Sidelying HIP IR lift offs, 3-5 reps with 2-3 sec hold at the top

3 sets with 1 min rest in between the sets

 

Ex.4 Superset

• Standing hip flexion overcoming ISO, 10 sec each side
• Cable hip flexion, 8-10 reps each side

3 sets with 1 min rest in between the sets

 

Ex.5 Couch stretch w/rotation

2 sets of 6 breath cycles each side. 45 sec – 1 min rest in between the sets. 1 breath cycle = inhale/exhale

Notes: :

• Start in a half kneeling position with a pillow or pad under your knee
• 90° front leg, back thigh should be straight down
• Sit up nice and tall
• Squeeze your back glute to tuck your pelvic
• When you gold that glute squeeze, you are going to get some good lengthening in your hip flexors
• From there you are focus on breathing. Put your elbow together and look at your palms. Turn towards your lead leg. You will already feel a good stretch
• From there inhale through the nose, soft and relax exhale through the mouth
• Think about expanding your ribs