038 : 018 Hip Mobility + Strength

There are sets/reps listed but that won’t really do anything for you unless your attention is on the movement itself. These movements are so complex in nature that expressing them should require full concentration. Take the hip CARs, for instance, doing 15x in a row is absurd. I can barely pay attention let alone increase my capacity for the movement for 2 or 3 reps. Each one should take somewhere between 30-45 seconds which means a set of 15 is at least a 7 and half minute set. So as you move through some of these movements, realize this session should be somewhere between 60-90 minutes depending on your familiarity with these techniques. Don’t worry about finishing it. Instead, try and feel what part of your hip is affected by each portion.

Prefatigue

5x30/30 Rebound/Alt. Kick

5x30/30 Switch Step/ Alt. Single-led Deadlift

Work:

15x Hip CARs on each side minimal rest

3x5 Internal rotation squat off box The goal here is range but I’m only exploring what I have, and I’m using the weight to watch the line. The tendency is to rotate the ankle or some other compromise in order to get away from the stress of the internal rotation. IF you have knee issues, this could feel aggressive. Use your best judgement.

3x5 Off-box Squat

3x5 Pigeon Squat

3x10 Sissy Squat

Finisher

Cabled Hip Flexion till failure (Isometric)

Cabled internal hip rotation till failure (repetition)