Moves/bw hip flexor to hammy rock stretch

bw hip flexor to hammy rock stretch

ID: 1056

No video uploaded

Exercise Type:
Total Quadruped
Contraindications:
Wrist Problems
Equipment:
Floor Based
Applicability:
Focus
Superset?:
Yes
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Progress from stability to mobility drills only once the base position is solid.
  2. 2. Elbows face back, not out, to protect the elbow and shoulder joint.
  3. 3. Think of the spine as a table: every rep tests whether items on the table slide.

Regression:

Use a 4-point bear plank hold for a static duration before adding any limb movement.

Progression:

Add a perturbation (partner tap) or unstable surface to increase reactive demand.

Common Problems:

Lower back sagging — cue posterior pelvic tilt and rib cage down. Hip rotation on limb extension — slow down and reduce range.