Hip

The MobilityWOD overview page is here

2/ Don’t Go In the Pain Cave

Tags: #hip

  • 2:25 exc 1: leg against wall; lunge; hip past 180degrees; belly tight; butt squeezed – 2min
  • 3:15 exc 2: open up the hip
  • 3:30 dont go into the pain cave
  • 4:30 exc 3: variation – the couch stretch

4/ Extension of a Psoas Flavor

Tags: #hip, #psoas

  • 0:15 psoas = deep hip flexor, crosses many joints
  • 1:40 mobilise a movement, not a muscle
  • 2:20 description of psoas; pulls knee to chest; can lead to overextension
  • 4:25 exc 1: the psoas stretch as shown by Boz – 4min each side
  • 4:50 bridge the back on the pole
  • 5:20 overhead leverage is key

7/ Bro, Your Navicular Bone Dropped

Tags: #football, #acl, #knee, #hip

  • 0:45 Raffael Ruiz, 1441 Fitness
  • 1:50 marker – navicular drop (pronotion)
  • 2:40 turn feet out, then can drop in automatically
  • 3:30 exc 1: hip stretch on all fours (“free styling”); deep flexion position
  • 4:55 move the leg across
  • 5:15 test/retest: squat/good morning

15/ Overhead squat help

Tags: #squat, #arm, #shoulder, #triceps, #hip

  • 0:50 exc 1: overhead backwards band pull
  • 1:45 exc 2: lunge outward leg rotation

19/ Orlando Goat Fest, hips and low back distraction

Tags: #hips, #lowerback

  • 2:20 picking up the 180 pound stone
  • 2:50 100 pounder
  • 3:40 exc 1: hip capsule stretch from kneeling position 2-3min each side
  • 4:25 test/retest
  • 4:40 exc 2: variation with band
  • 5:40 exc 3: samson stretch on steroids

20/ Low pulling prep. Overhead with awkwardness

Tags: #hip, #lowerback, #reversehyper

  • 0:20 Rob Orlando – what gets tight (inside front hip, lower back)e
  • 0:40 reverse hyper
  • 1:00 exc 1: reverse hyper on GHD (keep legs on the ground)
  • 1:50 variation on pull-up bar
  • 2:15 exc 2: hanging off a high surface
  • 2:55 exc 3: pidgeon pos with winding over (3:25)

26/ Hips and Seppuku: Psoas and Hip Soft Tissue Mob

Tags: #hip, #psoas

Test: Kettle bell overhead position. Like they would judge you in the games. Note how you much you overextend.
Mob: 2 min each Glute with the ball.
1 min each Psoas
3 min each hip messing about in the cross legged hip mob.
Retest: Hollow rock positioning? It’s the same as overhead btw.

  • 0:25 ball massage demo on skeleton
  • 0:45 exc 1: lacrosse-ball your butt
  • 1:05 pancake back & forth
  • 1:20 talk about psoas using the skeleton
  • 2:05 exc 2: psoas lacrosse ball massage
  • 2:55 psoas problem = overextending
  • 3:30 exc 3: back/hip/sides stretch in half lotus

29/ TV timing Front of the hip; lower leg

Tags: #hip, #leg

Test: Can you squeeze your butt to control over extension/loss of position of your lumbar when under extension load?
MWOD: See if you can spend 2-3 minutes tweaking with the coach stretch.
1 min each on the front of your lower legs
1 min each with your elbow on your inner lower leg

  • 0:50 positional inhibition – def’n
  • 1;40 arm-over test
  • 2:00 calf stretch
  • 2:10 test/retest: press hip down & squeeze butt
  • 2:40 exc 1: go hunting in strange corner (hip external / internal rotation)
  • 3:10 exc 2: anterior tibialis stretch; curl toes
  • 3:40 alternative 1: prayer position
  • 3:50 alternative 2: standing position
  • 4:05 exc 3: elbow deep tissue massage

35/ Spinal Rotation; Box squat groin torture

Tags: #squat, #groin, #hip, #spine, #spinalrotation

Test: Box squat with wide stance
Mwod: Adductor wall “groinage” beat down 3 min
Spine rotation, 2 min each side
Retest: Box Squat

  • 0:35 fall forward with the two hand rule: adductors
  • 1:25 test/retest: box squat
  • 1:50 why not doing adductor stretches sitting
  • 2:05 exc 1: side split (addutors), active squats, turn feet out – 2-3min
  • 2:55 grandma spinal rotation
  • 3:00 exc 2: spinal rotation: drop leg over, foot to ground, other hand over, look at hand
  • 3:55 exc 3: hook leg and drop, work on internal rotation, look over

36/ Bias Bias. Hip flexion/External Rotation

Tags: #hip, #externalrotation
Try to collect 8-10 minutes exploring the differences between flexion then external rotation or, external rotation then flexion.

  • 0:10 load ordering – how to bias tissue
  • 0:30 flexion first, then external rotation
  • 1:05 go hunting on external rotation
  • 1:25 external rotation first, then flexion
  • 1:40 homework details

38/ Lower Body Pillow Sleeping Support; Overextension and the KB Swing

Tags: #kettlebell, #shoulder, #hip, #externalrotation

Test: Standing with arms overhead like a Cf Games legit swing, do you overextend or tilt your ribcage.
Mwod: Contract relax for 2 min or so over a foam roller/two lacrosse balls/ GHD etc.
Overhead arm distraction mob with band 2 min each side. Really focus on the ER of the hand.
Retest: Overhead better? Can you see how improving the ER overhead allows for less tweaking of the low back via less thoracic overextension? Usually we think about the front of the hip as causing low back OExt. In this case, we are going to try and feed some slack to the system from the top.

  • 0:55 movement and movement problem; overhead kettlebell
  • 1:35 test on floor: raise arms without losing extension (ie going into over-extension)
  • 2:15 put pillow under knees
  • 2:35 side: pillow between knees
  • 3:15 overhead swing: cues
  • 3:40 exc 1: stretch thorax over foam roller (hips down, arms overhead & weighted)
  • 5:10 exc 2: shoulder band stretch: rotate externally
  • 5:50 exc 3: ball rolling, potentially weighted
  • 6:35 exc 4: lying on foam roller parallel to spine

39/ USAW Oly Prep: A New Hip mob/psoas/calves

Tags: #hip, #calf, #psoas

Today’s MWod: Test: Receiving Position in the Snatch
Mwod: 2-3 minutes up against the wall groin beat down
2 min each leg psoas hip hinge
2 min each leg calf stretch
Re-test: Schnatch!

  • 0:30 receive in deep squat – psoas
  • 0:55 exc 1: wind up against wall, then show knees out (1:20) – 3-4min
  • 2:15 exc 2: psoas lunge stretch (overhead hold) – cf #4
  • 2:55 exc 3: calf stretch – cf #2

42/ Mobilize at the Position of Restriction

Tags: #hip, #hamstring

Mwod: 2 min of side to side hip grinders
2 min each side lateral hammies
2 min each side front of hip stretch of your choice
Practice hollow rocking. 10 sec on/off x 10 rounds

  • 0:45 upstream/downstream
  • 2:45 exc 1: paleo chair & cosack grind-across; knee stays back! 2min
  • 3:40 exc 2: lunge lateral hamstring stretch
  • 4:20 exc 3: press into corner from lunge
  • 5:10 exc 4: back extension

45/ Torque is king: Three way Hip mob

Tags: #hip, #shoulder

Test: Any hip extension movement, heck it could even be rowing, or Pilates.
Mwod: Spend 2 min each: Capsule/muscle/sliding surface (6 min total each leg )
Retest: How you feel now? More awesome? Did you test in between? Could you tell which mob had the biggest pay off?
Does order matter?

  • 0:20 importance of external rotation and torque
  • 0:50 bench press cues: pull the bar apart; break it: torque. same on floor
  • 1:35 example on rower: external rotation connects better
  • 2:45 three-way-hip intro
  • 2:55 exc 1: use band, push femur through capsule, stay high – 2min each
  • 3:55 exc 2: simple pidgeon pose; 5on / 10 off
  • 4:45 exc 3: ass-ball massage
  • 5:10 1 for capsule, 2 for muscle, 3 for sliding surfaces

52/ Against the Wall, Hip/Groin/Hammie & Neural Flossing

Tags: #hip, #groin, #hamstring, #glutes, #neural

  • Test: Bottom position of snatch balance/full snatch
  • MWod: 2 min with leg press mob
  • 2 min each leg figure four on the wall
  • 2 min each straight leg door frame hammy
  • Retest: Kill your Pr in the schnatch

  • 0:10 tool: lacrosse-ball glued together
  • 0:35 unglue neck / bad shoulder position
  • 1:10 thorassic spine & neural system
  • 1:45 exc 1: neural flossing (& hight neural positions)
  • 2:50 exc 2: lying squat ag wall
  • 3:30 wind the position up
  • 3:50 exc 2a: wide leg position
  • 4:15 exc 3: glute stretch against wall
  • 4:55 exc 4: lacross ball back massage
  • 5:15 exc 5: hamstring door stretch
  • 5:45 you can bend knee if neural tension

55/ In and Out your Hips, For Points!

Tags: #hip

  • 0:20 exc 1: hip opener seated on chair in half lotus (bend forward)
  • 0:50 exc 2: knee-to-chest seated on chair
  • 1:40 exc 3: quad stretch foot up to back
  • 1:50 exc 4: hip opening in lunge position

70/ new “Oslo” hip mob & Horizontal Thoracic

Tags: #hip, #hamstring, #shoulder, #thorax, #scapula

Grab two minutes each side with the hip flexion, 2 x 1 min in the bulgarian hip stretch, and two minutes per stretch in the horizontal scap ungluing.

  • 0:30 exc 1: straight leg hamstring stretch with band, also un-impinging the hip
  • 1:30 exc 2: classic hip opener with lunge, back foot on box, shin vertical
  • 1:45 exc 2a: variation: hold some weights 2x1min
  • 2:45 exc 3: rotating shoulder band pulls
  • 4:00 exc 4: reverse rotating shoulder band pulls

71/ Overhead squat/snatch prep

Tags: #squat, #hip, #groin, #shoulder

  • Test: Overhead Squat/Snatch Receiving Position
  • Mwod: Two minuets opening up the hip and groin against the wall.
  • Two minutes each leg doing sweeping/roaming Pigeon Pose
  • Two minutes Foam Roller/keg drill with barbell if possible
  • Two minutes each side bully shoulder drill

  • 0:20 good overhead squat position
  • 1:00 exc 1: externally rotate, feet against wall (was there before)
  • 1:40 difference straight / turned out feet
  • 1:55 exc 2: pidgeon pose / pidgeon sweep PNF
  • 3:00 thorassic spine
  • 3:10 exc 3: barbell / rolling thorassic spine
  • 4:00 test/retest: overhead shoulder
  • 4:40 exc 4: bully stretch with band; also neck

74/ Box Squat Tension, New Pain Ball Hell

Tags: #squat, #groin, #hip, #hipcapsule, #thorax

  • Box squat groin mob: 2 min working knees out and folding forward (sorry this sucks)
  • Hip capsule Mob with lateral band distraction: 2 min grinding each side
  • First Rib beat down for overhead 1-2 min each side
  • Internal rotation thoracic mob: 1-2 min suffering each side
  • Test: Box squat to below parallel /Retest: box squat deeper with good ER torque

  • 0:30 external rotation
  • 1:00 roll forward
  • 1:50 test/retest
  • 2:30 exc 1: push knees out in box squat; contract/relax – 2min
  • 3:10 exc 2: classic hip unimpingement stretch – 2min each
  • 3:45 exc 3: ball under shoulder; move arm up and down
  • 4:50 exc 4: ball under scapula; move around

83/ Think of Your Hips and Shoulders As One joint

Tags: #shoulder, #hip

87/ Clearing Hip Impingement 2

Tags: #hip

88/ Desk Athlete Hip Rescue

Tags: #hip

Test/Retest: Squat and straight jump (feet together air born position like a double under).

92/ Mile High Club Hips

Tags: #hip

97/ Hip Mobilty For Improved Squatting Tomorrow

Tags: #hip, #squat

105/ Dead Lift Prep I

Hip Capsule: exaggerate external rotation 3 min each side
Tags: #deadlift
Tags: #deadlift, #hamstring, #hip, #hipcapsule

  • 1:30 test: leg extension, back straight
  • 2:40 exc 1: hip capsule stretch
  • 3:15 exc 2: hamstring door stretch, contract/relax

110/ 10 x 1 min Sets Across or Bury It Into Your Day

Tags: #hip, #squat
Today’s mission is to break up the Mwod into little chunks that are done throughout the day.
Your goal is to collect 10 x 1 min hip flexion mobs with the foot up on an elevated surface.

  • 1:00 exc 1: 5x1min each: leg up, mobilise hip
  • 1:30 foot up, not pidgeon pose

114/ Sliding Surface Dysfunction

The goal is to collect 5-6 minutes specifically ungluing the tissues of the hip/femur interface.

Tags: #hip, #deeptissuemassage

117/ Working the Deep Squat

Tages: #squat, #hip, #ITband
So: Here are the fruits of my obsession. Grab your band and get going. 2 min, every drill each side.
Test/retest with your full snatch position.

  • 0:10 hip ROM
  • 0:30 internal rotation (hip quadrum)
  • 1:05 exc 1: band & wall & hip-opener squat vs wall 2-3min each
  • 1:50 when range, get closer
  • 2:10 foot position
  • 2:20 contract/relax
  • 2:25 exc 2: internal rotation, 2-3min each
  • 3:20 exc3: IT band
  • 3:40 details (with roller)
  • 4:00 rolling over 3-4min each
119/ Most Embarrassing Mob Ever: Qudditich

Tags: #hip, #hipextension, #squat
Test/Retest: Squat

  • 0:50 extension
  • 1:25 exc 1: hip lunge stretch on bench, rotation
  • 2:00 exc 2: turn and pull hip into body
  • 2:45 exc 3: dirty one
  • 3:20 details: sit on bar, quidditch posn (hold bar)
  • 4:00 external rotation, pull down

123: Novel Back and Hip Mobs + TV!

Try and collect 3 min each leg/each mob, and a good 1 min opening up the hammies near the knee.

Tags: #back, #hip

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