Elevated Plank One Armed Rows

Hip Prehab & Joint Conditioning

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While the following movements don't necessarily need to be reserved for deloads, I find myself resorting to them more during these weeks as active recovery strategies. Lately I've been discovering that my right hip has been feeling a little wonky when attempting to stay in the outer ranges of external rotation and abduction, which can throw off my squat groove or affect my comfort in my deadlift setup position (both of which I've recently widened very slightly). _ As you swipe left: 🏜Seated Sumo PAILs/RAILs: (Mis-captioned video; first contraction is PAIL not RAIL 🤦🏻‍♂️) Usually I do these in a bear sit or sumo squat position, but by sitting down I don't have to worry about fatiguing my legs and can just focus on challenging my hip joint capsules for longer isometric contractions and for more numerous reps. 🗿Quadruped Leg Elevated Hip External Rotation Lift-Offs: This feels awesome but the name is obnoxious so I'm just gonna call them Cramping Fire Hydrants or something. While in quadruped, place your leg upon an elevated surface while maintaining somewhat of a neutral-ish spine. Try to externally rotate your hip without lifting your whole leg up (so just the knee rises), and without recruiting your QL to assist with elevation (minimal low back movement). Shoutout to the very smart @joelavapt for teaching me this thru one of his recent posts 👊🏼 🗼Bodyweight Cossack Squats: Long-axis external rotation of the femur feels good with the knee extended, especially in a hip-abducted position. 🎲 Standing Hip CARs: Explore any temporarily freed up hip ROM you may have acquired and try your best to actively control that motion. _ While general bodyweight mobility exercises feel good and help warm up muscles prior to exercise, there's also more value to be had with specifically loading and expanding the outer limits of our available range of motion, especially when we visit those positions frequently.

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Sports-Specific Rehab: Reactive Lateral Agility