Hip and adductor flexibility exercise progression

We use this progression for frontal plane hip/adductor flexibility/mobility.

The prepositioning of the legs should not be too far apart. This is important because the idea is to feed and to work through the proprioceptors, not to lengthen the tissues by force. So do not think too much about "stretching" with this one.   

1. 4-point ground contact - hold for 10 sec

2. 3-point ground contact with upper body rotation

3. 2-point ground contact - a hold with scapular retaction

4. 2-point ground contact with upper body rotation

Tommi the Trainer

And as you already know so well...

Always consult a physician before beginning an exercise program. The information provided on this site is not intended to diagnose or treat any disease or medical ailment.

The Worlds Greatest Stretch - Dynamic Warm-up

I remember it like it was yesterday... I attended a functional training seminar several years ago and saw Mark Verstegen present on the subject of Movement Preparation and Dynamic Warm-up. It was not like I hadn't tried or heard about it before but during those hands-on workshops my eyes (and my hips) opened to see the potential of an optimal activation and preparation sequence of the movement system.

The "worlds greatest stretch" was an essential part of Mark's movement preparation sequence. It was one of those concepts that got absorbed by my brain and my body very well. Several years now, some of the same dynamic flexibility sequences are still in use in our programs and they are still producing the desired results of increased active range of motion and activation of the correct muscle groups prior to training or sports.

Thanks Mark!

Tommi "The Trainer"

Medicine ball lunges as part of the Dynamic Warm-up

Lunges combined with various upper body patterns are some of the most versatile and effective exercises for an athlete. They activate and strengthen the myofascial chains of the body.

Here are a few examples of lunges that improve some of the most important movement patterns needed for function and performance.

More about lunging:

General theory: http://en.wikipedia.org/wiki/Lunge_(exercise)

Variations and videos: http://www.coreperformance.com/search/?keywords=lunge