I hope you are having a great day.
I coming to you from Austin, Texas.
I am to another Mastermind meeting. This time I will be presenting and helping people with a wide variety of blogs and online business. I am excited for it as many of the people, I have never met before.
I am looking forward to it.
Continuing on from yesterday, I got some more exercises for your hips. It is a longer hip flow.
Take it away Dean…
Rick Kaselj, MS
It is Dean Somerset of Ruthless Mobility, here!
A few weekend ago I was at the CPPS certification down in New Jersey at the DeFranco’s gym with Joe DeFranco and James Smith, really a great experience. I will recommend it to anybody.
One of the cool things I picked up from this was a new warm up series that Matt Welchinski put together. He is actually now the Head Strength and Conditioning Coach for the WWE. He is really a smart guy who knows what he is doing and he works for a lot of high level guys.
The concept on this was really simple and easy but it’s one I have never really put together before. It was taking multi-directional mobility work, linking everything together and creating almost like a flow based system of warming up.
It’s really awesome!
I have actually tried it with a couple of my clients this week and they have all really liked it, not just because of the warm up aspect of things or because their performance improves but because it is actually way more fun than just doing sets and reps of basic exercises and the cool thing is you can actually progress it from really very basic movements into really linked in interchangeable exercises that you can really get a good workout from it.
I want to show that to you today…
A Little Routine To Warm Up Your Hips
CLICK HERE to watch the YouTube video.
#1 – Hip Rotation
First from the sitting position we are just going to work on hip rotation. It’s just dropping the knee down to the ground, rotating your hip over, getting internal rotation and external rotation and then back the other way.
You might get a little bit of a butt walk going on but that is okay. Now by doing something like this you work on hip rotation as well as getting some core involvement to be able to stay upright and move.
#2 – Half Lunge Position
From here we are going to go from the hip rotation into a half lunge position where this hip is actually going to get stretched out. Then back down and around up to the other side so now we are working on linking together moves.
Half Lunge Position
#3 – Lunge Position
And then from here we are going to take a stride into a lunge, stretch the hip flexor on the back side, back down, rotate, up, back down, rotate.
Now we are actually getting a little bit more of a heart rate response as the multi-directional exercise is going on.
#4 – Pivot Deep Squat
Now to add a level to it, we are going to go up into the lunge then we are going to take the back foot, pivot into a deep squat, back down and around, pivot.
Pivot Deep Squat
Now we are working on squat mechanics and we are also working on hip rotation, core activation, making sure everything is linking together not just through a range of motion but controlling everything as we are going.
#5 – Pigeon Stretch
From here we are going to actually take into kind of a modified pigeon stretch where we actually do a roll over and get some core activation out of it. So down, up in and then we are going to reach back, getting a little arch out of the body swing the leg around, down into a pigeon stretch. Back up into a push up, drop, moving around, getting heart rate up. Getting nice and dizzy out of it and there we have it.
So that was a great way to get my own heart rate up, get my hips moving and my core active and just make me feel like I am ready to dominate some squats or some deadlifts.
If you are looking for a higher level of understanding and education on mobility exercises, then you should check out Ruthless Mobility, which is a full day seminar where I covered everything you need to know about mobility.:
Dean Somerset of RuthlessMobility.com