Hip Dominant Exercises - Part 1 of 3

Phase 1 (Activation & Neuromuscular Adaptation)

With the unhealthy rise of inactivity and occupations that promote sitting 8 hours a day, trainers like myself see the same constant issue. Some of you might have heard of it as "gluteal amnesia", the name speaks for itself. The hip flexors are under constant tension while the glutes sit on the chair inhibited. This causes a number of issues ranging from back pain and much lower than optimal athletic performance, to poor movement patterns throughout the day.. like swinging your entire body just to get enough momentum to stand up from a chair.

From working with combat athletes, whose sport is very hip dominant, from takedowns and sprawls, to punches, kicks, and knees, to the general population which lacks basic movement efficiency, I have developed a basic template. The goal of these videos is to provide you with a small library of exercises, starting from the bare fundamentals of attaining movement efficiency, to building strength, and finally moving onto more complex movements producing more power and explosiveness.

Here are just some of the benefits of the program:

• Effective in improving posterior core musculature
• Critical in increasing performance
• Efficient movement patterns
• Balance and Stability
• Fix the weak link
• Prevent back pain
• Prevent neuromuscular problems
• Increase in strength and power
• Increase in flexibility
• Hypertrophy and aesthetic appearance 

Play The Video Shown Below 

Phase 1 Goals - Activate the underactive muscles, challenge the core stabilization systems, increase hip mobility, and improve muscular endurance, neuromuscular effectiveness, and movement patterns.

Supplemental Exercises

SMR (Self Myofascial Release) and Stretch Commonly Overactive Muscles

-Adductor Stretch

-TFL and Vastus Lateralis SMR 

-Hip Flexor Stretch 

-Abdominal Stretch 

-Calf Stretch. 

Intrinsic Core Stabilizing Exercises

-Pallof Press

-Cable Oblique Twist

-Plank Variations

-Swiss Ball Plank

-Back Extensions

Key Points to Remember

1. Creating a progressive exercise regimen is critical, whether it is dealing with postural issues of the general population or the performance of professional athletes. 
2. Stretch and Roll overactive muscles, activate and challenge the underactive muscles.
3. Use the hip exercise continuum as a source and template, however, prescribe exercise to the needs and goals of each client. 
4. ALWAYS important to assess the client to determine which exercises are appropriate and which exercises will be used as progressions. 

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Written by Paul Banasiak