Blog

ROS Sit Up Progression Today’s movement piece is a little different from everything so far and different from what you probably think is. For this movement, you will be on your knees facing the wall. You can place padding under your knees if you want. Place your hips against the wall, if you are unable … Read more

The Standing Straddle Pike Todays piece is great for flexibility in multiple areas. The straddle aspect will help adductor flexibility on top of your posterior chain flexibility that you get with the pike. For this stretch, you will get into the straddle position by spreading your legs to the side. You should get into a … Read more

Cross Legged Side Bend In the video, I show this exercise with weight. If you don’t have a weight, don’t worry about it. Do the exercise without weight – just move slow and controlled. If you have a weight, hold it in one hand. Cross the opposite leg behind the back of you. Try to … Read more

The Standing Hip Flexor Activation This exercise is a strength piece for the hip flexors. The hip flexors are weak or inhibited very frequently. When you sit a lot, the hip flexors will tend to turn off or become weak. When this happens, they limit a lot of range of motion. This activation exercise will … Read more

The Jefferson Curl This is a great piece if you have tight hips. The compensations that occur with tight anterior hips is a lumbar extension fault. The Jefferson curl will help you improve your lumbar flexion and is great to pair with hip extension flexibility like the past 3 days. You can perform this on … Read more

The Longe Lunge You are continuing to work on hip extension with the long lunge. You have a couple of options with this one. You can do this supported or unsupported. You can do this as a static hold or as pulses. This is used as both a stretch and strength piece. For this, you … Read more

Day 4 may look similar to yesterday, however, there is a difference in what you are focusing on. Couch stretch position 2 will emphasis more of the upper quad and hip flexors. In this position, you are looking to get your leg more into extension. The setup is similar, you want to get into knee … Read more

Couch Stretch – Position 1 Couch stretch position 1 has more emphasis on the quad and knee. The effects of this stretch are going to come from trying to get as tall as we can. The more upright you can get (without extending the lower back), the more you can demonstrate your flexibility in the … Read more

Day 2 is the 3-step horse stance. It is a strength specific exercise for the side splits. It will help to build strength and flexibility in the hips. With the 3-step horse stance, you will start with your feet together. Start by rotating your heels out, then your toes, then your heels (that’s 3 steps) … Read more

Day 1 consists of 2 dynamic warm ups that you can use throughout. The Pike to Squat and the Elephant walk will help to warm up the hips. Pike to Squat – for this you can use something to elevate your hands if you cannot reach the ground. You want tofold forward at the hips … Read more