Hip Mobility & Hip Stability

Description

Hip Mobility, Stability, & Flexibility

Hip Mobility is important for all athletes. This is especially true for athletes that spend a significant amount of time sitting when they are not training or competing. Sitting shortens the hip flexors and weakens the glutes which negatively impact hip mobility and athletic performance.

Coach DeShawn Fontleroy takes you through a series of exercises to incorporate when designing a strength program that will enhance flexibility and hip mobility for athletes. An entire course devoted to developing/strengthening the hips to ensure a full range of motion. In turn, leading to increased athletic performance, prevent lower back pain, reduce risk of injury, and boost explosive movements.

Lessons

Prelude

1 Introduction 1:27 2 What to Expect 2:39

Micro Movements

3 Clam Shell 0:35 4 Reverse Clam Shell 0:31 5 Leg Lifts 0:36 6 Leg Lift (with Theraband) 0:25 7 The Firehydrant 0:52 8 Glute Smash & Floss 0:39 9 The High Glute Smash & Floss 0:47 10 Side Glute Smash 0:23 11 Single Leg Flexion with External Rotation 0:56 12 Hip External Rotation with Flexion (On the Box) 1:16 13 Figure 4 Stretch 0:56 14 Monster Band Glute Stretch 1:12

Macro Movements

15 Forward Leg Raise 0:53 16 Side Raises 0:34 17 Backward Leg Raises 0:41 18 See-Saw 1:12 19 Bent Over Side Raise 1:17 20 Back Leg Raise 1:31 21 Body Weight Romanian Deadlift 1:43 22 Kneeling Front Leg Raise 1:05 23 Kneeling Side Raise 1:13 24 Kneeling Back Raises 1:29 25 Hip Bridge 1:04 26 Hip Bridge (with Leg Raise) 1:12 27 Supine Bridge 0:47 28 Supine Bridge (with Leg Raise) 0:46 29 Leg Lift (from Pushup Position) 1:23

Summary/Conclusion

30 Closing Remarks 0:48

The Coach

ProForce Athletics

DESHAWN FONTLEROY

USAW, USATF, FMS

Coach DeShawn Fontleroy specializes in problems of training — including the role of strength training, sprinting, and explosive plyometrics in the athlete’s physical preparation. DeShawn has facilitated lectures and seminars concerning the theory of sports training. He has helped professional, collegiate, and high school athletes develop explosive power and jumping ability. DeShawn also facilitates lectures and group consultations centered around sports psychology, mental toughness, and motivational interviewing.