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Hip Prep

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  • Hip prep is a series of 6 exercises. I use it with my patients to prime the glutes and lower body in general before getting into more dynamic and plyometric activities. I will make the statement right now: if done RIGHT, it's an absolute glute killer and I promise you that you will feel your glutes!
  • I like these 6 exercises in particular for a variety of reasons.
    • ✅They challenge the glutes in all 3 planes of motion.
    • ✅They hit all types of muscle contractions:  isometric, concentric, and eccentric
    • ✅They are performed upright in a functional position
    • ✅There is a variety of double leg, single leg, and split stance variations
    • ✅They train proper lower extremity alignment in a variety of hip and trunk flexed/neutral/extended positions
  • The 6 exercises are:
    • 1️⃣3 way clams: 5 per leg per position
    • 2️⃣Side steps: Alternating steps to the left and right starting with 1 step all the way to 5 steps
    • 3️⃣Monster Walks: 10 steps forward, 10 steps backwards
    • 4️⃣W's: 10 steps to the left, 10 steps to the right
    • 5️⃣Squats: 10 squats
    • 6️⃣Single leg firehydrants: 30s per side