5. SINGLE LEG BARBELL GLUTE BRIDGE WITH BAND
Take the extra time to set this up properly. The band around the knees is going to force external rotators in the hips to fire as you lift the hips off the floor with more power hip extension muscles. For leg balance here is an added anti rotational strength element. Load lightly and make them perfect today. As banded exercises go, this one worked my hips despite seeming so light when performed.
4. FOOT ELEVATED SINGLE LEG BANDED GLUTE BRIDGE
And if you are headed to the gym and plan on hitting your hips today, this is one of the best activation movements I have found for your glutes. Be sure to hold peak tension at the top. Banded Exercises.
3. RNT KB FRONT RACK REVERSE LUNGE
Single Leg Progression. As part of the #awakentrainingseries you can experience tons of great FBB progressions. Building from yesterday, this loading pattern places an added emphasis on the upper back to accompany the hip training in the Lunge.
2. REVERSE RNT REVERSE LUNGE
Reactive Neuromuscular Training is a great way in single leg exercises to correct form by helping to cue the athlete to keep their hip rotators turned on to avoid caving at the knee. A light band tension is all you need to wake these brain patterns up.
1. BANDED EXERCISES – PSOAS MARCH
This variation of the psoas March is performed with your torso in a hollow oft position pushing the low back into the floor and lifting the shoulders off the ground. This movement is a great one for helping restore some proper function to the hip flexors and unlocking tight hips. I also presented this movement as a skill transfer drill in our rope climb article yesterday. Use this with a thicker band to develop good foot lock strength and coordination for rope climbs too.
More from Marcus:
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