Class 18: Hip IR
4 classes per week
•
50m
Here is our first Hip IR only class!
Equipment Needed: Yoga blocks. Tennis ball and Anke weight optional.
Time Markers:
0:15 CARs (warm up)
6:27 Hip Capsular CARs (Supine Base)
10:10 Side 1 IR PAILs/RAILs + Lift Offs + Passive Range Holds (Half 90/90 Base)
26:45 Side 2 IR PAILs/RAILs + Lift Offs + Passive Range Holds (Half 90/90 Base)
40:10 IR/ER Lift offs
43:00 Finishing CARs
The fundamental motion of our hip is rotation. So in order to expand space (“mobility”) within a joint capsule we must first establish rotational capacity. The most important for the hip being internal rotation
The better quality rotation you develop, the better movement options you will own, in both rotational AND linear planes of movement. More joint workspace = more freedom. More freedom = more movement variability. Aka more options to create movement, and greater resiliency to variables. Which will greatly mitigate injury, and improve performance & longevity.
This Class is slightly more advanced that other hip IR classes. We also work 3 rounds of PAILs/RAILs, but always listen to your body and go at your own pace. If 3 rounds feels like too much, stick to just 2 rounds and slowly build up - or do the 3rd round at much lower intensities. While this class is more advanced, you always have the ability to scale down and go at your own pace and intensity, and from there you can slowly build up over time.
If Hip IR is a big limitation and priority for you, programming this class 2x a week (with 3-4 days in-between) would be ideal.
I hope you enjoy this new Hip IR only buttering!
Up Next in 4 classes per week
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Class 22: Advanced Spine Circuit
Spine...meet progressive overload (Advanced Class)
Equipment Needed: Yoga Blocks. Weights are optional, but in the class we use Dumbbells, Kettlebells, Ankle Weights, and a weight belt.
Time Markers:
0:33 CARs (warm up)
5:55 Weighted Thoracic CARs (Wide Stance Base)
8:15 Loaded Spinal Segmenta... -
Class 29: Hip Flexion and Extension
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 wo...
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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...
