This week, we are working on our hip rotation and our glute strength. Put these two exercise together for a great lower body warm-up before heading out on your hike, bike ride, or run.
hip mobility
Ski and Snowboard Month – Week Two
We are targeting the hips this week. Try out this external rotation stretch to open up the sides and back of the hips. Then, challenge your balance, core and hip strength with this dynamic version of a dipping bird. Also, check out our BONUS video from Koa Fit Trainer, Gerry Halverson, and head outdoors for some hip training.
Posterior Kinetic Chain – Week Three
This week, we are trying a dynamic hamstring stretch. The quads are an antagonist muscle group to the hamstrings. Meaning, when you contract the front of your leg, the back relaxes. This allows you to get into a deeper hammy stretch safely and gives you a better chance of holding the new mobility.
Using your new mobility, try this literal twist of a dipping bird. Adding hip rotation to this familiar exercise will challenge your balance and your hip mobility and strength.
Foot and Ankle Month – Week Three
We are focusing on the ankles this week. In this first stretch, we are trying to gain ankle mobility in combination with hip mobility, since both are needed for proper gait. The second exercise is a little twist on a calf raise to help you integrate the calf strength with the rest of the posterior chain.
Hip Month – Week 5
We are going to close out hip month by activating and lengthening our posterior chain with these 2 exercises.
Hip Month – Week 4
This week we are moving through our stretches, making them dynamic and loaded to help utilize our new found flexibility.
Hip Month – Week 3
Hip Month – Week 2
This week we are focusing on hip rotation with our 90/90 mobilization and our shin box press-up.
Brenna Backe 