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Fire Hydrant

Dashboard » Courses » Intermediate (with Ankle Specialisation) » Activation

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  • When:  During your Strength / Bike Session Warm Up (after Mobility)
  • Sets:  1-2
  • Reps:  6 x 2-5 second hold (per side)
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Course Content

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Section 1
Mobility 7 Topics
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Lesson Content
0% Complete 0/7 Steps
Wall Ankle Mobilisation
Prone Hip Circles
90/90 Hip Flow
Single Leg RDL
Cat Camel
Groiner With Rotation
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 – Couch Stretch
ESSENTIAL – Split Stance Adductor Stretch
ESSENTIAL – Standing Calf Stretch (Banded Distraction)
ESSENTIAL – Heel Drop
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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