For The Serious Athlete Who Wants To Protect Their Groin, Hip & Back.

THE KVLR™ GROIN, HIP & BACK PROTOCOL VIDEO LIBRARY​

YOUR VIDEO DEMONSTRATIONS TO ACCOMPANY YOUR RESILIENCE PROGRAM​

 
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Daily Range Of Motion - Phase 1​

IR Passive Dowel

Passive internal rotation mobility. Focus on deep breaths as you turn the hip in towards your midline.

Active IR Foam Roller

Internal hip rotation range of motion. Focus on rotating the hip, rather than lifting the foot.

Rear Banded Traction

End range hip/adductor mobility. Controlled breath ad relax into the end position.

Seated Pelvic Tilt

Awareness of pelvic positions and lower back vertebrae segmentation. Tuck the "tail" under with intent.

Daily Range Of Motion - Phase 2​

90/90 w. Active IR

Hip internal rotation capacity. Squeeze the knee down- if you cramp, you are doing it right.

Tall Kneeling Box Step

Integrated active and passive hip range. Avoid tilting at the trunk- stay upright!

Hip Flexor- Distraction

Passive hip flexor range of motion. Ensure there is a posterior tilt of the pelvis.

Seated Pelvic Tilt

Awareness of pelvic positions and lower back vertebrae segmentation. Tuck the "tail" under with intent.

Daily Range Of Motion - Phase 3​

90/90 w. Active IR

Hip internal rotation capacity. Squeeze the knee down- if you cramp, you are doing it right.

Tall Kneeling Box Step

Integrated active and passive hip range. Avoid tilting at the trunk- stay upright!

Lateral Hip- Distraction

Hip external rotator mobility/ flexibility. Allow the band to pull your hip into position.

Couch Stretch

Passive hip mobility. Exaggerate positions of the pelvis.

Daily Range Of Motion - Phase 4​

90/90 w. Active IR

Hip internal rotation capacity. Squeeze the knee down- if you cramp, you are doing it right.

Tall Kneeling Box Step

Integrated active and passive hip range. Avoid tilting at the trunk- stay upright!

Lateral Hip- Distraction

Hip external rotator mobility/ flexibility. Allow the band to pull your hip into position.

Couch Stretch

Passive hip mobility. Exaggerate positions of the pelvis.

 
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Phase One, Session One​

Hip Flexor- Supine mBand

Increase isolated capacity of hip flexor. Squeeze the mini band up- don't yank it.

Squat Hold mBand Abduction

Passive squat/hip range of motion with glute med capacity. Keep hips parrallel to the floor.

Bird Dog

Improves unit-extension capacity and awareness while integrating hip control. Maintain trunk stiffness to avoid shifting.

Hip Bridge - 1 Leg with Hip Flex Iso

Co-contraction capacity of glute max + proximal hamstring and hip flexor isometrically. Ensure back is flat on the ground before extending hips.

Phase One, Session Two​

Hip Flexor- Supine mBand

Increase isolated capacity of hip flexor. Squeeze the mini band up- don't yank it.

Side Plank w. mBand ER

Integrated capacity of oblique and co-contraction of opposite glute med. Think about rotating at the hip- not lifting the knee.

Deadbug

Dynamic trunk stability avoiding extended positions. Keep lower back in the ground.

Hip Bridge - Abduction

Hip control and co-contraction of glute max and opposite glute med.

 
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Phase Two, Session One​

Hip Flexor- Standing mBand

Increase the capacity of the hip flexor in a gait specific position. Stay strong through stance leg.

Lateral Step w. mBand

While in an athletic position, increase the capacity of the glute med. Stay stiff through trunk, "rip" the mini band apart throughout.

Bird Dog- Bench w. Leg Abduction

Integrated capacity of trunk and hip abductors. Avoid turning the hip/foot as you abduct the hips.

Hip Bridge- 1 Leg w. Hip Flex mBand

Co-contraction capacity of glute max + proximal hamstring and hip flexor isometrically. Ensure back os flat on the ground before extending the hips.

Phase Two, Session Two​

Hip Flexor- Standing mBand

Increase the capacity of the hip flexor in a gait specific position. Stay strong through stance leg.

Side Plank w. Abduction

Co-contraction capacity of oblique and glute med. Avoid turning the hip/foot as you abduct the hip.

Deadbug- Banded

Integrated upper body stiffness while maintaining braced anti-extension capacity. Hold a strong position holding the band down.

Hip Bridge- Abduction mBand

Hip control and co-contraction capacity of the glutei max and opposite glute med. Keep the hips high as you abduct the hip.

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Phase Three, Session One​

Hip Flexor- OH Step

Advanced hip active mobility. "Swipe" the inside of the ankle over the hurdle.

Monster Walk Double Band

Advanced glute med capacity in a upright position. Maintain upright position, keep the knees straight.

Adductor- Short Lever

Isometric hip capacity while incorporating lateral hip complex. Keep hips extended and elevated.

Hip Thrust- 1 Leg Banded w. Hip Flexion Iso

Co-contraction capacity of glute max + proximal hamstring and hip flexor isometrically. Ensure back is on the ground before extending the hips.

Phase Three, Session Two​

Hip Flexor- OH Step

Advanced hip active mobility. "Swipe" the inside of the ankle over the hurdle.

Side Plank w. Hip Flexor mBand

Trains oblique system to remain stable while improving hip flexor capacity. Maintain trunk poisons as you march.

Leg Lift- Banded

Advanced trunk anti extension capacity with upper body stiffness. Ensure back stays flat on the ground and the upper body remains stiff.

Reverse Hyper

Glute max and proximal hamstring capacity. Avoid over extending the lower back.

Phase Four, Session One​

Supine Bench Hold- Hip Flex. Iso

Integrated hamstring/glute capacity with hip flexor co-contraction. Make sure there is a small bend in the knee.

Back Extension- 1 Leg

Unilateral hamstring, glute and lower back capacity. Focus on simultaneous glute and hamstring contraction.

Reverse Hyper- Adduction Iso

Glute max, proximal hamstring and adductor capacity. Gradually increase the intensity of groin squeeze before starting.

Rollout- Knee Based

Trunk anti-extension capacity. Pull ribs down to hips.

Phase Four, Session Two​

Side Plank w. Wall Slide

Advanced co-contraction capacity of oblique, glute max and med. Ensure you push hard against the slider.

Adductor Hold- Long Lever

Advanced isometric hip capacity while incorporating lateral hip complex. Keep hips extended and elevated.

Rollout- Knee Based

Trunk anti-extension capacity. Pull ribs down to hips.

Back Extension- 1 Leg

Unilateral hamstring, glute and lower back capacity. Focus on simultaneous glute and hamstring contraction.

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