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ESSENTIAL – Banded Hip Extension

Dashboard » Courses » Intermediate (with Ankle & Hip Specialisation) » Stretching

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  • Target Area:  Hips
  • When:  Once daily & following any Strength / Bike Session
  • Sets:  1
  • Time:  2 minutes (per side)
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Course Content

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Section 1
Mobility 10 Topics
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Lesson Content
0% Complete 0/10 Steps
Wall Ankle Mobilisation
Prone Hip Circles
Quadruped Hip Rotation
Quadruped Hip Capsule Mobilisation
Kneeling Hip Flexor Rock
Single Leg RDL
Adductor Rock
Cat Camel
Side Lying Chest Opener
Blackburns
Section 2
Activation 7 Topics
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Lesson Content
0% Complete 0/7 Steps
Glute Bridge March
Fire Hydrant
Iso Hold YWT
Deadbug
Waiters Walk
Supine Banded March
Supine Med Ball Squeeze
Section 3
Foam Rolling / Soft Tissue Work 8 Topics
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Lesson Content
0% Complete 0/8 Steps
Chest Roller Smash
Lat Roller Smash
T-Spine Roller Smash
Glute Smash
Side Hip Smash
Hip Adductors Smash
Hip Flexors / Quads Smash
Calf Smash
Stretching 12 Topics
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Lesson Content
0% Complete 0/12 Steps
ESSENTIAL – Hip External Rotation
ESSENTIAL – Banded Hip Extension
ESSENTIAL – Kneeling Hip Flexor Stretch
ESSENTIAL – Kneeling Adductor Stretch
ESSENTIAL – Standing Calf Stretch (Banded Distraction)
ACCESSORY – Banded Lateral Opener
ACCESSORY – Triple Bully
ACCESSORY – T-Spine Roller Extension
ACCESSORY – Kneel & Pray
ACCESSORY – T-Spine Rotation With Reach
ACCESSORY – Bench Kneeling Lat Stretch
ACCESSORY – Overhead Distraction With External Rotation
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