👉 Progressive Angular Isometric Loading
👉 Regressive Angular Isometric Loading
👉 Super transferable to running!
1. Set in kneeling split stance. Have an immovable object in front of the trailing legs knee.
2. Maintain a neutral spine and posteriorly tilt pelvis to establish stretch in the front of your hip.
3. Passively stretch this tissue for 2mins (breath through the stretch).
PAILS = over the course of 30 seconds ramp up the intensity of your effort – 20%, 40%, 60%, 80%, 100% contract the lengthened tissue by driving your knee down and forward into the floor against the immovable object! Make sure you work hard here!
4. RAILS = over the course of 30 seconds, maintain position but now use the opposing muscles to which you just contracted, squeeze your glutes and drag your knee away from the immovable object. Not much movement will happen because we are at our end range however the intention is what’s important.
5. For 20 seconds, maintain position and try to stretch the front of your hip even more (tuck the pelvis under) through a passive stretch (breath through the stretch).
6. Repeat steps #4, #5 & #6 three times through!
😊 I offer external services to these weekly mobility videos. If anyone is ever interested in a movement analysis or strength & conditioning 1 on 1 training or online programming, please feel free to reach out!
Mobile: 0421 773 105
I work from a gym in Brookvale called J-Train Athletic Performance.
Check out my LinkedIn Profile for my experience and certificates if interested.