Let’s make sure the hips are mobile and the tissues surrounding them are strong!
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As a College strength coach, I’d see this all the time during field work (high knees, A skips, wall slides, high knee carioca’s etc.)
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An easy way to spot it is when an athlete’s chest sinks towards the knees during those dynamic types of hip flexion.
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From another perspective we can also dive into relative flexibility. Stiffness in one area will tend to cause excess mobility in another. Therefore, if the thoracic spine is stiff the cervical spine and lumbar spine will need greater motion to compensate.
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This leads to excessive motion in those areas. Probably a good call to assess hip mobility/pelvic stability AND thoracic mobility if this movement pattern is apparent.
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https://www.youtube.com/watch?v=He7HvF4QhVo
Come through for my weekly workouts on Youtube. Challenge your brain and your bodies while doing your Exercises at Home.
MEDICAL DISCLAIMER: All content and media is created and published online for informational purposes only. It is not intended to be a substitute for professional medical advice and should not be relied on as health or personal advice.
ASSUMPTION OF RISK: You agree that if you engage in any physical exercise or activity, you do so at your own risk and assume the risk of any and all injury and/or damage you may suffer, whether while engaging in physical exercise or not.
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MOBILITY
ANKLE CIRCLES X5/5
KNEE CIRCLES X5/5
HIP CIRCLES X5/5
THORACIC GLIDES X5/5
NECK X5/5
WARM UP
ARM SWINGS/TRUNK ROTATION x5
CROSS BODY TOUCHES X5 EA
HEEL PULLS X5 EA
QUAD STRETCH X5 EA
KNEE HUG X5 EA
BAND DANCE STEPS X5 EA
JUMP ROPE
STRENGTH
REVERSE LUNGE + RDL X5 EA
FLOOR PRESS X5/5/5 (R/L/BOTH)
ISO ROTATION X15/15
SL THRUSTER X10 R/L
2DB ROWS X5/5/5 (R/L/B)
BAND GOOD MORNING X10
FINISHER: ARM FARM
BICEP CURL
TRICEP EXTENSION
LATERAL RAISES
REVERSE FLY
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TRAINING RESOURCES
RAD ROLLER (Recovery/Myofascial Release Tools)
https://glnk.io/nrzp/jones-strength
Coupon Code : JONES15 for 15% off!
BEAR GRIPS
https://www.beargrips.com
Coupon Code: JONES10 for 10% Off!
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Cyxus (Bluelight Blocking Glasses)
https://www.amazon.com/shop/jones_strength
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EDUCATIONAL RESOURCES
*Basic Nutrition Online Course
(Learn about important factors that impact weight like nutrient density, inflammation, gut health and hormones.)
https://kimberlys-school-945c.thinkific.com/courses/jones-strength-basic-nutrition
*Eye Skills Online Vision Course
(EXERCISES DESIGNED SPECIFICALLY FOR YOUR EYE MUSCLES)
https://kimberlys-school-945c.thinkific.com/courses/eye-skills-phase-i-full-course
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SOCIAL MEDIA
https://www.coachkimjones.com/
https://www.instagram.com/jones_strength/
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https://twitter.com/JonesStrength
https://www.linkedin.com/in/coachkimjones/
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https://www.youtube.com/watch?v=gw9wPhOj78s
If you can't do a regular pull up. Use the assistance of the jump to help get your chin over the bar. You're not actually doing a pull up, but you will be lowering yourself back into the hang position, (working on eccentric strength).
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https://www.youtube.com/watch?v=XrZ2P2XoSNA
(One of these days I'll remember how to flip the camera so it's set up the right way!)
In this series of videos I will track my journey towards the Pro Stage. I got my Pro Card at the NPC USA Championships in Las Vegas on July 26th, 2014. I placed 1st in Figure Class C. This lift took place Monday July 28th. I'm not on an off season or contest prep plan yet, so I'm having fun in the gym mixing things up. I haven't done Olympic lifts in months, so my mechanics are off a bit...and I'm weak as hell. ha! After I left this weight room I did 5 more sets of seated leg curls, which I supersetted with calves (leg press). I was sore for a week.
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https://www.youtube.com/watch?v=GBdVlvykn0k
Avoiding forward lean on more advanced single leg exercises. For the hip mobility challenged: Check out my eBook! http://www.coachkimjones.com/lifting-program-bodybuilding/hipmobility-forwardlean
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https://www.youtube.com/watch?v=_Fx_4ZX8ayQ