Class 29: Hip Flexion and Extension
4 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 4 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 17: Hip Abduction and Add...
This class will focus on Hip Abduction and Adduction
Equipment Needed: Yoga Blocks
Time Markers:
0:18 CARs (warm-up)
4:45 Hip Abduction PAILs/RAILs (Bear Sit Base)
12:37 Hip Abduction Lift Offs + Hovers (Bear Sit Base)
17:35 Hip Adduction PAILs/RAILs + Lift Offs (Elevated Side Lying Base)
34:... -
Short Class 53: Hip End-Range Control
This class will help you develop greater end-range control of your hips
Equipment Needed: Yoga blocks. Tennis ball is optional.
We’ll work a series of different end-range control drills for every joint position of the hip (Flex/Ext/IR/ER/Abd/Add). Movements such as lift offs, passive range hold...
