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Frontal Plane Hip Mobility

Most gym-goers completely neglect frontal plane movements for traditional sagittal plane exercises. Training in the frontal plane is important for overall hip mobility and the reduction of adductor injuries. I use the progressions below for all of my hockey players, field sport athletes and martial artists to develop open and closed chain control of the hip in the frontal plane.

1). Adductor PAILS/RAILS - Actively contract the adductor into the floor at end range abduction for 1 minute. Immediately afterwards, actively pull yourself deeper into the stretch while actively abducting the hip for 1 minute. Perform this with various angles of hip rotation to stress all directions of the connective tissue.

2). Straight Leg Controlled Articular Rotations (CARS) -Keep maximum tension around the joint throughout the entire movement. Move slowly and work to explore the largest range of motion into adduction as possible. Perform 8 reps each side.

3). Abduction Passive Range Lift Offs - Bring your hip to end range abduction. Perform short isometric holds, working to lift the leg slightly higher on each repetition. Perform 10 reps each side.

4). Eccentric/Isometric Lateral Squat Progressions - Slowly lower yourself into the lateral squat emphasizing the eccentric portion of the movement. Hold at the bottom for 3-5 seconds before returning to standing. Perform this with various angles of hip rotation to stress all directions of the connective tissue.@kev_in_carr @movementasmedicine @collectmomentsnotthingz @sanchise387

For more information on these concepts look into @drandreospina's work.

http://movement-as-medicine.com/frontal-plane-hip-mobility/
Frontal Plane Hip Mobility Most gym-goers completely neglect frontal plane movements for traditional sagittal plane exercises. Training in the frontal plane is important for overall hip mobility and the reduction of adductor injuries. I use the progressions below for all of my hockey players, field sport athletes and martial artists to develop open and closed…
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Converting Front Squat to Rear Foot Elevated Split Squat
Michael Boyle

"We are having more and more interest in coaches switching from front or back squats to rear foot elevated split squats ( Bulgarian Lunges, a name you'll recognize and I hate).

The big question we get is the "how much weight to use" question. I just got an email from one of our former coaches asking just this question so. I thought I'd share my answer..."

http://www.strengthcoach.com/public/Converting-Front-Squat-to-Rear-Foot-Elevated-Split-Squat.cfm
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Build more muscle by abandoning these common workout saboteurs
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6 Reasons Anterior Core Stability Exercises Are Essential
By: Eric Cressey

http://ericcressey.com/6-reasons-anterior-core-stability-exercises
This time of year, I'm doing a lot of assessments on professional baseball players who are just wrapping up their seasons. One of the biggest issues that I note in just about every "new" athlete I see is a lack of anterior core control. In other words, these athletes sit in an exaggerated extension pattern […]
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The Hardest Checklist You Will Ever Do:

By: Gray Cook

1) Am I creating independence?
2) Is what I’m doing sustainable?
3) Am I following a developmental approach?
4) Do I have a tight, objective feedback loop?

http://graycook.com/?p=2434

Sign up for Gray Cook's "Fundamental Capacity Screen" Dec. 9-10

http://www.performbetter.com/webapp/wcs/stores/servlet/SingleSeminarDisplay?catalogId=11801&categoryName=Perform+Better+Functional+Training+Institute&categoryId=2009509&langId=-1&seminarId=2247466&storeId=10151#

#graycook   #FMS   #coaches   #performbetter  
I want to give you a checklist that I’ve been working on for quite some time and it pulls together a few of my recent posts. I’m sure the checklist has made me better because it’s made me become a …
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Tip: Do Bike Sprints for Quads

The "pump" assists in muscle growth, and nothing pumps the quads like bike sprints. Try this at the end of your next leg day.

by Ben Bruno

https://www.t-nation.com/training/tip-do-bike-sprints-for-quads

#quads #tnation #benbruno
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Highlights of Episode 193 "Hit the Gym with a Strength Coach" -Todd Wright, Assistant Coach and Head of Strength & Conditioning for the Philadelphia 76ers, as well as owner of Train 4 the Game is on to talk about: His role with the 76ers Vertical Core Training Locomotion The Truths of Human Movement Getting on the floor for some 3D work Developing relationships with athletes and so much more "Coaches Corner with Coach Boyle"- Coach Boyle talks ab...
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Take the One Pillow Test

by Dan John

This simple test will tell you a lot about how much mobility, flexibility, or posture work you need. Check it out.

https://www.t-nation.com/training/tip-take-the-one-pillow-test

#danjohn #tnation
This simple test will tell you a lot about how much mobility, flexibility, or posture work you need. Check it out.
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From Coach Jason Glass:

This is my full 35 minute rotational power training video. And its all for

you! http://bit.ly/1SIpv5c #LoadXplode
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