gym session 2 - 8 hip activation exercises

IN GYM SESSION 2 WE WILL GO OVER 8 HIP ACTIVATION EXERCISES USING BANDS AND A ROLLER TO IMPROVE MOBILITY AND RANGE OF MOTION. MANY OF THESE EXERCISES WILL CURE OTHER LEG RELATED STUBBORN ISSUES BY FOCUSING ON THE ROOT CAUSE - THE HIPS.

FIRE HYDRANT

EQUIPMENT

1. SOFT SURFACE FOR KNEES. MAT OR TOWEL.

2. LIGHT TO MEDIUM BAND

PROTOCOL

1. 15 PER LEG - 3 SETS

2. USE A BAND THAT WILL ALLOW HIGH RANGE OF MOTION TO NEAR FLAT PLANE OR 180 DEGREES

3. QUICK UP SLOW DOWN OR VICE VERSA

4. CONTROLLED SPEED

COMMENTS

THIS IS THE BEST EXERCISE FOR ISOLATING YOUR ABDUCTORS TO IMPROVE ENTIRE LEG STRENGTH. THIS HAS BEEN SHOWN TO ALLEVIATE STUBBORN INNER GROIN OVERLOADING AND SEVERAL OTHER HARD TO TREAT LEG ISSUES THAT CANNOT BE CURED WITH REGULAR GYM MACHINES. THIS IS DONE BY STRENGTHENING YOUR ABDUCTOR TO TAKE MORE OF THE IMPACT OF INTENSE EXERCISE. AN ADVANCED VERSION IS TO HOLD AT THE TOP OF THE REP / 180 DEGREES FOR 5 SECONDS AND RELEASE SLOWLY. REPEAT UNTIL FAILURE.

CLAMSHELL

EQUIPMENT

1. SOFT SURFACE FOR KNEES. MAT OR TOWEL.

2. MEDIUM TO HEAVY BAND

PROTOCOL

1. 20 ROTATIONS PER SIDE - 3 SETS

2. HIPS OFF THE GROUND

3. AT LEAST 12 INCH OPENING ON EACH REP

4. CONTROLLED SPEED

COMMENTS

THIS EXERCISE WILL TARGET YOUR ABDUCTORS BY CREATING STRESS FURTHER FROM YOUR HIPS AXIS. BY MOVING THE BAND CLOSER TO YOUR KNEES YOU ARE REQUIRING MORE FORCE FROM YOUR HIPS TO MOVE THE BAND APART. WHEN YOU STAY OFF THE GROUND DURING THIS EXERCISE, YOU ARE ALSO WORKING YOUR AB OBLIQUES.

KNEE ABDUCTION

EQUIPMENT

1. MEDIUM TO HEAVY BAND

PROTOCOL

1. NO SHOES - ALLOWS FOR CLOSER STARTING POINT

2. TOES OFF GROUND

3. 20 REPS - 3 SETS

4. HOLD BAND ON REP START

5. CONTROLLED SPEED

COMMENTS

THIS EXERCISE WILL ISOLATE BOTH HIP ABDUCTORS AT THE SAME TIME. USING A LIGHT BAND WILL NOT WORK AS WELL AS A HEAVY BAND UNLESS YOU ARE COMING OFF INJURY. HOLDING FOR 1-3 SECONDS ON THE OPENING CAN BE AN ADVANCED VERSION.

AROUND THE WORLD - FOAM ROLLER

EQUIPMENT

1. 12”-18” LONG FOAM ROLLER.

2. SOFT SURFACE FOR KNEES. TOWEL OR MAT.

PROTOCOL

1. NO SHOES - SHOES WILL GET IN THE WAY

2. 15 REPS PER LEG (1 REP = BOTH DIRECTIONS) - 3 SETS

3. PERFORM ON FINGERTIPS

4. CONTROLLED SPEED

COMMENTS

THIS EXERCISE WILL ALLOW YOU TO DETERMINE WHICH HIP IS LESS FLEXIBLE. BY ROTATING BOTH DIRECTIONS IN A CONTROLLED SPEED, YOU ARE OPENING UP YOUR HIP WITH THE ENTIRE RANGE OF MOTION.

LATERAL ABDUCTOR

EQUIPMENT

1. LIGHT TO MEDIUM BAND

PROTOCOL

1. 15 REPS PER LEG - 3 SETS

2. PLACE BODY WEIGHT ON OPPOSITE LEG. BEND KNEE SLIGHTLY.

3. CONTROLLED SPEED

COMMENTS

THIS EXERCISE WILL WORK YOUR ABDUCTORS IN A LATERAL MOTION.

ANGLED ABDUCTOR

EQUIPMENT

1. LIGHT TO MEDIUM BAND

PROTOCOL

1. 15 REPS PER LEG - 3 SETS

2. PLACE BODY WEIGHT ON OPPOSITE LEG. BEND KNEE SLIGHTLY.

3. CONTROLLED SPEED

COMMENTS

THIS EXERCISE WILL WORK YOUR ABDUCTORS IN A ANGLED MOTION. AIM FOR ABOUT 45 DEGREES.

LATERAL GIANT STEPS

EQUIPMENT

1. MEDIUM TO HEAVY BAND

PROTOCOL

1. 10 REPS PER LEG LEFT AND RIGHT - 3 SETS

2. KEEP TRAIL LEG STEADY AFTER EACH STEP. DO NOT LET IT FALL INWARD.

3. CONTROLLED SPEED

COMMENTS

THIS EXERCISE WILL WORK YOUR ABDUCTORS IN A LATERAL MOTION.

ANGLED GIANT STEPS

EQUIPMENT

1. MEDIUM TO HEAVY BAND

PROTOCOL

1. 10 REPS PER LEG LEFT AND RIGHT - 3 SETS

2. KEEP TRAIL LEG STEADY AFTER EACH STEP. DO NOT LET IT FALL INWARD.

3. CONTROLLED SPEED

COMMENTS

THIS EXERCISE WILL WORK YOUR ABDUCTORS IN AN ANGLED MOTION. AIM FOR ABOUT 45 DEGREES.