YOUR VIDEO DEMONSTRATIONS TO ACCOMPANY YOUR RESILIENCE PROGRAM
Passive internal rotation mobility. Focus on deep breaths as you turn the hip in towards your midline.
Internal hip rotation range of motion. Focus on rotating the hip, rather than lifting the foot.
End range hip/adductor mobility. Controlled breath ad relax into the end position.
Awareness of pelvic positions and lower back vertebrae segmentation. Tuck the "tail" under with intent.
Hip internal rotation capacity. Squeeze the knee down- if you cramp, you are doing it right.
Integrated active and passive hip range. Avoid tilting at the trunk- stay upright!
Passive hip flexor range of motion. Ensure there is a posterior tilt of the pelvis.
Awareness of pelvic positions and lower back vertebrae segmentation. Tuck the "tail" under with intent.
Hip internal rotation capacity. Squeeze the knee down- if you cramp, you are doing it right.
Integrated active and passive hip range. Avoid tilting at the trunk- stay upright!
Hip external rotator mobility/ flexibility. Allow the band to pull your hip into position.
Passive hip mobility. Exaggerate positions of the pelvis.
Hip internal rotation capacity. Squeeze the knee down- if you cramp, you are doing it right.
Integrated active and passive hip range. Avoid tilting at the trunk- stay upright!
Hip external rotator mobility/ flexibility. Allow the band to pull your hip into position.
Passive hip mobility. Exaggerate positions of the pelvis.
Increase isolated capacity of hip flexor. Squeeze the mini band up- don't yank it.
Passive squat/hip range of motion with glute med capacity. Keep hips parrallel to the floor.
Improves unit-extension capacity and awareness while integrating hip control. Maintain trunk stiffness to avoid shifting.
Co-contraction capacity of glute max + proximal hamstring and hip flexor isometrically. Ensure back is flat on the ground before extending hips.
Increase isolated capacity of hip flexor. Squeeze the mini band up- don't yank it.
Integrated capacity of oblique and co-contraction of opposite glute med. Think about rotating at the hip- not lifting the knee.
Dynamic trunk stability avoiding extended positions. Keep lower back in the ground.
Hip control and co-contraction of glute max and opposite glute med.
Increase the capacity of the hip flexor in a gait specific position. Stay strong through stance leg.
While in an athletic position, increase the capacity of the glute med. Stay stiff through trunk, "rip" the mini band apart throughout.
Integrated capacity of trunk and hip abductors. Avoid turning the hip/foot as you abduct the hips.
Co-contraction capacity of glute max + proximal hamstring and hip flexor isometrically. Ensure back os flat on the ground before extending the hips.
Increase the capacity of the hip flexor in a gait specific position. Stay strong through stance leg.
Co-contraction capacity of oblique and glute med. Avoid turning the hip/foot as you abduct the hip.
Integrated upper body stiffness while maintaining braced anti-extension capacity. Hold a strong position holding the band down.
Hip control and co-contraction capacity of the glutei max and opposite glute med. Keep the hips high as you abduct the hip.
Advanced hip active mobility. "Swipe" the inside of the ankle over the hurdle.
Advanced glute med capacity in a upright position. Maintain upright position, keep the knees straight.
Isometric hip capacity while incorporating lateral hip complex. Keep hips extended and elevated.
Co-contraction capacity of glute max + proximal hamstring and hip flexor isometrically. Ensure back is on the ground before extending the hips.
Advanced hip active mobility. "Swipe" the inside of the ankle over the hurdle.
Trains oblique system to remain stable while improving hip flexor capacity. Maintain trunk poisons as you march.
Advanced trunk anti extension capacity with upper body stiffness. Ensure back stays flat on the ground and the upper body remains stiff.
Glute max and proximal hamstring capacity. Avoid over extending the lower back.
Integrated hamstring/glute capacity with hip flexor co-contraction. Make sure there is a small bend in the knee.
Unilateral hamstring, glute and lower back capacity. Focus on simultaneous glute and hamstring contraction.
Trunk anti-extension capacity. Pull ribs down to hips.
Advanced co-contraction capacity of oblique, glute max and med. Ensure you push hard against the slider.
Advanced isometric hip capacity while incorporating lateral hip complex. Keep hips extended and elevated.
Trunk anti-extension capacity. Pull ribs down to hips.
Unilateral hamstring, glute and lower back capacity. Focus on simultaneous glute and hamstring contraction.
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