Hip drive |
StrengthStrength exercise for this movement pattern
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MobilityDon't skip the mobility exercise after each strength set
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A note on the minimum & target sets and reps
Minimum: this is the minimum number of reps and sets you need to perform before moving up to the next level. If you can't complete this many reps and sets WITH GOOD FORM, move back down a level.
Target: Before you move up to the next level you need to complete the target reps and sets WITH GOOD FORM for two consecutive workouts. It can be exciting to rush ahead, although consistency is important, not how quickly you progress.
Minimum: this is the minimum number of reps and sets you need to perform before moving up to the next level. If you can't complete this many reps and sets WITH GOOD FORM, move back down a level.
Target: Before you move up to the next level you need to complete the target reps and sets WITH GOOD FORM for two consecutive workouts. It can be exciting to rush ahead, although consistency is important, not how quickly you progress.
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1. hip hinges
Minimum reps & sets
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1. kneeling hip flexor
Minimum reps & sets
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2. two hand towel swing 25% bodyweight
Minimum reps & sets
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2. Standing hip flexor
Minimum reps & sets
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3. two hand swing with kettlebell 25% of bodyweight
Minimum reps & sets
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3. standing hip flexor with twist
Minimum reps & sets
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4. two hand swing with kettlebell 37.5% of bodyweight
Minimum reps & sets
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4. knee down sofa stretch
Minimum reps & sets
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5. two hand swing with kettlebell 50% of bodyweight
Minimum reps & sets
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5. sofa stretch
Minimum reps & sets
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6. one hand swing with kettlebell 37.5% of bodyweight
Minimum reps & sets
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6. sofa stretch
Minimum reps & sets
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7. one hand swing with kettlebell 50% of bodyweight
Minimum reps & sets
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7. sofa stretch
Minimum reps & sets
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