Tune Up Exercises and Guidelines for Healthy Hips
Its all in the hips...
Healthy hips are a vital piece of the puzzle for any combat athlete.
Stiff, weak, jacked up hips can cause knee issues, back pain and more.
These drills can be primary exercises, used during warm ups or as active recovery between other working sets.
Intensity should be relatively low, reps about 15-30 reps for 2-3 sets if you are using this as part of the Tune Up recovery program.
Below are a variety of mobility and stability drills to improve the health of your hips.
Got questions? Be sure to post em in the VIP Forum.
Sample Mobility Series
Mini Band Series
SMR
Lacrosse Ball in the Glute
Larger Foam Ball in the Groin
Foam Ball in the Hip Flexor
More Mobility Drills for the Hips
Squat and Hinge
Split Stance Double Ham Stretch
Half Kneeling Hip Flexor Stretch
Frog Stretch
Pigeon n Reach
90/90 Torso Rotations
Seated Internal Rotation
Lying Internal Rotation
Squat and 1 Arm Overhead Reach
Squat and Rotational Reach
Squat and Overhead Reach
Lunge and Overhead Reach
Lunge and Rotational Reach
Back Step and Twist
Step and Twist
Pivot and Twist
Pivot Step and Twist
Activation Drills
Glute Bridge 1
Glute Bridge 2
Glute Bridge 3
Glute Bridge 4
Glute Bridge 5
Elevated Glute Bridge
SL Elevated Glute Bridge
Physioball Curls
Physioball Curls (knees out)
Physioball extend and reach
Physioball Extend and Rotate
Lunge Series
Bodyweight Drop Step Lunge
Bodyweight Fwd Step Lunge
Bodyweight Lateral Lunge
Bodyweight Back Angle Lunge
Bodyweight Curtsy Lunge