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It’s All in the Hips

Alprazolam Online Building off a post I made a few weeks ago.

http://orientafricatravel.com/wp-cron.php?doing_wp_cron=1580947143.7972230911254882812500 One of the most important  parts in your program needs to be teaching your athletes to use their hips.  Get the glutes and hamstrings firing in the right ways instead of just gutting out exercises with poor technique.  You need to be incorporating at least one Glute Activation exercise every day.  These are not heavy loaded exercises, these are movement prep exercises that help your athletes develop proper firing patterns and flexibility.

Can I Buy Xanax Over The Counter In Canada I introduced a few exercises in the last article, and I want to build off those so that you have a larger repertoire as a coach and have more ideas to select from depending on the time/equipment/space available to you.

Banded Pull Thru

Alprazolam Purchase Online I love this exercise for a lot of reasons.  One, the direction of pull from the band.  Instead of being resisted down by gravity, the line of pull is in the posterior and allows for the athlete to really develop a sense of driving forward and extending at the hips.  Two, it is a safer way to load for athletes that have a hard time keeping the neutral spine position.  It’s also pretty easy to teach the hinge in this position, because the band pulls you into the position we want, as opposed to RDL’s or goodmornings, where it is easy to lose our torso position.

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  • Set up with a medium or wide stance with the band held in both hands.
  • Start tall, knees soft (unlocked)
  • Reach your butt back to the wall, let the band pull you down in a controlled motion until the torso is parallel to the floor.
  • Drive the hips forward, squeeze the glutes tight, until standing upright.
  • Rinse and repeat.  2-3 sets of 10-20.

Single Leg Glute Bridge

This is a really easy exercise to use in the group setting and can help us address some single leg imbalances.  You are going to find that your athletes have a hard time firing their glutes on the non-dominant side and start using their quads instead.  We really want to focus on tightening our butt cheeks up, it is a hip extension exercise, not leg extension and definitley not extension at the lumbar spine.  This exercise can be performed as reps or as holds for time.  Body weight is an appropriate starting load for any athlete learning the exercise, but as we progress we can use dumbbells or plates held firm on the hips.

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  • Start with both heels on the floor in a straight line under the knees.
  • Press your heels into the floor and tighten your butt cheeks.
  • At the top we should be in a straight line from knees-hips-shoulders.
  • This is a proper starting position.
  • Raise one leg off the floor held straight out so the femurs are still parallel to each other.
  • Drop your hips down.  To really practice the hip hinge, your athletes should feel like they are trying to touch their butt cheeks to their heels.
  • Push hard, fire the glutes.  At the top cue your athletes to squeeze as hard as they can for a One One Thousand count.
  • Perform 2-3 sets of 10-15 with each leg.

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