TrainLikeMe

Internal Hip Rotation To Lunge Explode (MB)

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Hold a medicine ball tightly so it's in contact with your chest
Start with your feet parallel, facing forward, but with enough space to perform a lunge
Control the downphase of a lunge whilst simulatneously turning your torso in order to internally rotate into your hip
Once set at the bottom, extend upward and rotate in the other direction
Once you get the movement down pat, start to perfrom it more explosively

Where you should 'feel it':

Primary Muscles:

Glutes,Quads

Gluteus Maximus,Quadriceps

Secondary Muscles

Internal Hip Rotation To Lunge Explode (MB) muscle groups

Pigeon To Dorsiflexion

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Mobility

Pigeon To Dorsiflexion

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

In this dynamic mobility move, I want you to start in a pigeon pose (externally rotated front hip, extended rear leg)
With support from your hands, drive up and forward with your rear leg
With your rear leg now being your front leg, drive your knee over your toes (keeping your foot in contact with the ground)
Control back into pigeon pose

Where you should 'feel it':

Primary Muscles:

Calves,Glutes

Gastrocnemius,Gluteus Maximus

Secondary Muscles

External Hip Rotation Glute Bridge

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Mobility

External Hip Rotation Glute Bridge

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Lay flat on your back, bend one leg and set your other leg so your hip is externally rotated (ankle in contact with knee)
From this position, extend through your hips to form a single leg bridge
Attempt to maintain a square pelvis (don't tilt to one side) as you extend upward
Note: maintain neutral spine alignment (resist excessive arching of your back)

Where you should 'feel it':

Primary Muscles:

Glutes

Gluteus Maximus

Secondary Muscles

External Hip Rotation Glute Bridge muscle groups

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Mobility

Quadruped Abductions

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set yourself on all 4's (quadruped)
Ensuring that you keep your shoulders square for the entire movement, disasociate through one hip at a time
Perform maximal hip abduction through one hip, keeping a 90 degree angle in that leg the whole time
As you attempt maximal hip abduction, ensure that you don't arch your back. Keep all the movement through the hip

Where you should 'feel it':

Primary Muscles:

Glutes,Hips

Gluteus Maximus,Hips

Secondary Muscles