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Difficulty:
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Mobility 5 (Hips)

Mobility 5 (Hips)
15 mins

Block A

66f5dc391d6937a1d5e5c39d

Play Button
Glute Kickback To Hip CAR
 sets
 kg
 reps 
 rest
Notes
6695a8927fa8d2784cf460ef
Mobility
Glute Kickback To Hip CAR
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Start on all 4's
  2. Perform a glute kickback (extend one leg to maximal range of motion)
  3. Once you reach full extension, bend the knee of that leg and perform a circular motion (maximal rotation) until you get back to the starting position
  4. Ensure that as you perform the kickback and the controlled articular rotations (CAR's), you maintain spinal alignment
Where you should 'feel it':
Primary Muscles:
Hips,Glutes
Hips,Gluteus Maximus
Secondary Muscles
Glute Kickback To Hip CAR muscle groups
Play Button
Quadruped Abductions
 sets
 kg
 reps 
 rest
Notes
66a71c8621adb906500f3816
Mobility
Quadruped Abductions
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set yourself on all 4's (quadruped)
  2. Ensuring that you keep your shoulders square for the entire movement, disasociate through one hip at a time
  3. Perform maximal hip abduction through one hip, keeping a 90 degree angle in that leg the whole time
  4. 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
Quadruped Abductions muscle groups
Play Button
Bench Internal Hip Rotation
 sets
 kg
 reps 
 rest
Notes
65e15ade003a35c2ff58ee42
Mobility
Bench Internal Hip Rotation
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set yourself on all 4's and in line with a bench
  2. Open up one hip as much as possible, then plant the knee on the bench
  3. Keeping everything else still, raise your foot as high as possible whilst keeping the knee in contact with the bench
Where you should 'feel it':
Primary Muscles:
Quads
Quadriceps
Secondary Muscles
Bench Internal Hip Rotation muscle groups
Play Button
Oblique Stretch To Internal Hip Rotation
 sets
 kg
 reps 
 rest
Notes
65e16079473900b3e08a5724
Mobility
Oblique Stretch To Internal Hip Rotation
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set yourself in a 90/90 position
  2. Keeping your legs in the set position, extend and stretch your side as you reach outward
  3. Bring yourself back up and rotate into your rear hip
  4. Push your range of motion each rep
  5. Understand that it is okay if your start cramping in the hip-flexor of the rear leg as you rotate
Where you should 'feel it':
Primary Muscles:
Obliques,Quads
Obliques,Quadriceps
Secondary Muscles
Oblique Stretch To Internal Hip Rotation muscle groups
Play Button
Hip In & Out's
 sets
 kg
 reps 
 rest
Notes
65f92105bdac1d7ab44037f6
Mobility,Bodyweight
Hip In & Out's
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set one leg to the outside and in line with your hands
  2. Keep your rear knee elevated
  3. Flare your knee outward and inward, back and forth in a pulsing action
  4. Ensure you're feeling like you're challenging your range of motion for each of the pulsing actions
Where you should 'feel it':
Primary Muscles:
Quads
Quadriceps
Secondary Muscles
Hip In & Out's muscle groups
6695a8927fa8d2784cf460ef
6695a8927fa8d2784cf460ef
Glute Kickback To Hip CAR
Glute Kickback To Hip CAR
3
3
1
3
m 
0
s
 rest
66a71c8621adb906500f3816
66a71c8621adb906500f3816
Quadruped Abductions
Quadruped Abductions
3
3
1
3
m 
0
s
 rest
65e15ade003a35c2ff58ee42
65e15ade003a35c2ff58ee42
Bench Internal Hip Rotation
Bench Internal Hip Rotation
3
3
1
3
m 
0
s
 rest
65e16079473900b3e08a5724
65e16079473900b3e08a5724
Oblique Stretch To Internal Hip Rotation
Oblique Stretch To Internal Hip Rotation
3
3
1
3
m 
0
s
 rest
65f92105bdac1d7ab44037f6
65f92105bdac1d7ab44037f6
Hip In & Out's
Hip In & Out's
3
3
1
3
m 
0
s
 rest
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