Class 29: Hip Flexion and Extension
3 classes per week
•
52m
In this class we’ll target Hip Flexion and Extension.
Equipment Needed: Yoga blocks and an elevated surface to place your leg on. Also sticks for balance if needed, but you could use other props for that.
In our hip flexion base I have Christa work in a bent knee position, but you could also work in more of a straight leg position depending on your goals.
The bent leg position will help you improve your squats, lunges, box jumps and other bent leg movements. The straight leg position will help improve your hamstring ROM/capacity which would carry over to Romanian deadlifts, good mornings, sprinting, etc.
So you have freedman to train your hip flexion specific to your goals, though to be honest it’s always best to be strong everywhere. You could also alternate training in bent leg and straight leg each time you take the class so you can develop greater strength in both.
I hope your hips are feeling buttery after this one!
Up Next in 3 classes per week
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Short Class 1: Hip IR & ER
This class is all about rotational capacity of the hips. Targeting both Internal and External Rotation. This class is a shorter version of Class 9.
Equipment Needed: Yoga Blocks
Time Markers:
0:10 CARs (warm up)
9:35 Hip IR PAILs/RAILs + Lift Offs (90/90 Base)
28:00 Hip ER PAILs/RAILs + Lift... -
Short Class 4: Knee IR/ER/Flexion
This class is all about the Knees. We'll target 3 joint positions for the knee: IR, ER, and Flexion.
No equipment needed.
Time Markers:
0:13 CARs (warm up)
3:00 Knee ER PAILs/RAILs + Lift Offs (Seated Base)
19:00 Knee IR PAILs/RAILs + Lift Offs (Seated Base)
34:13 Knee Flexion PAILs/RAILs +... -
Short Class 65: Ankle Dorsiflexion
Single joint focus class for Dorsiflexion.
No Equipment Needed.
Ankle Dorsiflexion is very important for squatting, lunging, running, jumping, and many other movements.
I often see people hammer away at hip mobility drills to improve their squat, and they don't address their limitation in ankle...
