Unlock Your Hip Flexors Review & Download (10 Exercises PDF)
hi after watching the video click the link in the description to download the program hey there coach Chris head strength coach at critical bench comm I'm going over today a very simple easy to do exercise that really isn't an exercise at all it's a way to relax a very important muscle in your body that's the zoa's muscle it's in that hip flexor group so I'm gonna drop down here and I have Michelle already in the proper position her knees are bent her feet are roughly about 1618 inches apart she's in nice alignment here she's relaxed she's not trying to tilt her pelvis or do anything it's just a relaxed position neutral spine what she's gonna do she's just gonna very lightly hold on to this pad with very very little pressure okay because this is something that she wants to be able to maintain and hold for several minutes at a time okay if you feel fatigued or feel tired in any way you're probably just squeezing a little bit too much on there what this is doing is actually releasing the deep muscles that are you can't obviously see them the deep muscles that attach to our lumber lumbar spine into a the top of our femur that's a very very interesting muscle group that still has major and that muscle becomes constantly constantly under stress when we're in a seated position all day long at work in the car at home so what we're doing is we're releasing that muscle we're letting it stretch out or letting it lengthen and just relax and what that muscle does is just a numerous amount of things for us and so by letting that muscle just relax and and and let the let the tension out of that muscle it's gonna do so much for us in our ability to perform in the gym so I hope this was very helpful to you do this for several minutes at a time just find a spot on the floor at home at the gym and you'll get a lot out of this I promise you in order for an athlete to perform at their best they need to perform with explosive power through their hips in order to generate that kind of force you should be doing Olympic lifting guys what's going on coach Bryan clip pack you're here with critical bench comm I'm going to show you some hip flexor stretching to help alleviate some lower back pain if you have so for this one to go into a half kneel position take one knee to the ground got a rock those hips forward now from this position I'm gonna gently twist to the leg that's in front so my right sides in front and to take my left hand pull my body across towards the knee that's in front hold this for about twenty to thirty seconds trying to get deeper into the stretch do the same thing on the other side guys it's really important to maintain 90 degrees in both knees you drive your hips forward and then you take that that hand pull your body towards the leg that's in front you're gonna feel a lot of tension being released on that lower back again go to wherever you feels comfortable don't overdo it do this a couple times each side if you really want to open up that back hey guys coach Bryant will pack you here with critical bench I'm about to show you right now with some hip mobility and flexibility exercises for all the athletes out there we're going to start on the floor so for here you want to be on your back raise the hips up pull that knee in I'm gonna do about three on each side keeping the hips up next one we're going to do this similar thing but we're gonna cross the leg raise the hips up three times trying to push this leg away from the body same thing on the other side next one we're going to do a 45 degree angle glute bridge raise the hips up three times and thing on the other side good we're going to flip on over to an all fours position I'm gonna go into the bird dogs hands under the shoulders knees into our hips I'm gonna extend one arm out opposite leg out fully extend reach underneath the body extend back out same thing on the other side now we're going to go to all fours here hands and feet bring one knee to the opposite elbow tucking it under the body now we're going to stay in this position but bring one leg forward now we're going to drop the opposite hip down to the floor keeping that back leg straight all they're doing is rocking that hip down to the ground same thing on the other side good next we'll go to a half kneel position here similar concept of what we just did now we're just going to rock forward and then rock back final stretch to stretch out the inner thighs here our adductors one leg on the floor other leg pointed straight up kind of sit back but hits the heel drive forward hips come forward in front of the body and sit back down I'll will maintain any extended outside leg same thing on the other side toes are up sit back on that heel hips go forward good guys that's some quick exercises to help loosen up and completely just relax those hips prepare them for some work guys what's going on coach Brian klepacki here with critical bench comm I'm gonna show you how to get the hip flexor using this bad boy right here your Foam Roller first thing you always want to do is go it's right at the hip flexor they're at the top of the quads apply all your pressure on that area guys the hip flexor is not a big area the muscle or the body I should say it's right at the top of the quadriceps right on top of that hip bone now you can see I'm rotating the angle of my body twisting side to side to get all parts of the hip flexors so do this for about twenty to thirty seconds once you feel like you've loosened up that hip flexor and then you flip on over and now you're going to stretch out the hip flexor using the foam roller sit right on top of the roller shoulders go back on the floor as you can see all the only thing that's elevated off the floor at my hips using the foam roller so now from this position I just stretched out I roll it out my right side now I'm going to pull that left knee into the chest as hard as I can you're gonna feel a tremendous stretch in that hip flexor hold this for about 20 seconds now if you can see my foot my toes are pointing straight up towards the ceiling that's really going to emphasize that stretch in that that hip flexor do the same thing on the other side full roll that hip flexor real quick about twenty or thirty Seconds flip on over again shoulders on the floor now I'm gonna pull my right knee into my chest keeping that left leg extended feeling that stretch deep in that hip flexor hey there coach Chris head strength coach a critical bench so I'm gonna go over today with the beautiful Michelle the number one mistake that people make with a hip mobility stretch that is print very common so Michelle's gonna get down onto one knee so she's in the 9090 position right now okay which is she's in perfect position right now for the stretch and where people fail themselves with this very effective stretches they fail to do a few things number one they failed to realize that they need to have some hip Drive in this down hip this left side hip right so in order to do that you have to fire your glute while you're in this position so what Michelle's gonna do right now she's gonna lock and squeeze this glute on the left side and she's gonna really focus on driving her left hip forward okay at the same time she's thinking about keeping her chest upright and if she wants to intensify the stretch a bit more she can go ahead and bring this left arm straight up overhead turn the palm so she's now she's thinking about a few things she's thinking about moving her hips forward she's thinking about locking and squeezing that glute to really initiate that muscle to force her thigh forward and she's thinking about really keeping that upper body upright with really good posture and even a little bit of lean back or even away to the right a little bit to intensify that stretch a bit more so she's gonna feel that much much more effectively and it's gonna do what she's intending to do which is to really stretch out the hip flexor on the left side she'll hold that stretch for a good 20 even up to 30 seconds you could do it multiple times and you can just go from the left side to the right side and do a few sets hey what's going on coach Chris head strength coach at critical bench comm I'm here today with injury specialist Rick ourselves from extra for injuries and rick is the man when it comes to giving you some power back into your hips so we're gonna go through a really cool exercise mobility exercise that you should be doing if you want to get more out of your squats stronger squats so Rick take me through this okay so what we're gonna end up doing is a ninety ninety heel lift so I'm gonna get Chris down on the mountain and 9090 position so what we're looking at is front leg ankle knee and hip are at ninety and same thing ends up happen with a back leg hip knee are at ninety want that foot knee and hip and perfect alignment so I don't want the knee out or in good perfect strong alignment and same with the back leg as well nice perfect alignment then what we're gonna do is we're gonna do the heel lift part so Chris is gonna reach back grab the front of his foot pull it up there he go he's got great upper body alignment he's got balance going on he's gonna tighten up the abdominal areas and he's gonna bring his hips a little bit forward by tightening up his glutes and that's really gonna work on the hip mobility by pulling up that back leg or that heel if we really ratcheted the front of the thigh and we're really targeting the mobility in the hip now this ends up being way too difficult for you can drop that heel lift and just go with that 9090 position you're gonna get benefit from doing it and you can end up progressing to that heel lift part so give that exercise ago you know reps and set scheme you're holding roughly about 20 seconds and you'd end up doing it twice on each side seeing an alternating back and forth and to test things out what I tell people to do especially with mobility exercises try it on one side and then go do your lower body work so your squat work and see how things end up feeling seeing if that side that you work when it came to this mobility exercise does it feel looser does it feel better doing the exercise if it feels better it kind of reinforces the fact that you should end up doing the exercise and then do the exercise and see how you end up performing in the exercise that's an awesome tip Rick I've been doing that for years and you know it definitely leads to better performance certainly with your squats or just about any of the power lifts you know that that are most common click the link in the description to download the program [Music] [Music]
