https://istworkshops.webs.com/apps/photos/ Hip Mobility-Strength With 1 foot on a bench ( toe up) and the opposite on the floor, execute a series of squats( slow tempo). Muscles Trained: gluteus maximus, hamstrings, gluteus medius, quadricep, and deep abdominals. Sets/Reps 2-3 x 5-10/leg https://istworkshops.webs.com/apps/photos/photo?photoID=197534677 197534677 Both feet firmly on floor descend to parallel squat position while sticking the butt out towards the wall. Muscles Trained: Gluteus maximus and qudriceps Sets/Reps: 2-3 x 10-15 reps https://istworkshops.webs.com/apps/photos/photo?photoID=197534678 197534678 A great frontal plane exercise for the lateral hip flexors , quadriceps, and core areas. https://istworkshops.webs.com/apps/photos/photo?photoID=197534679 197534679 Squat to parallel depth with top thigh area. keep the feet firmly planted while squatting. Sets/Reps: 2-3 x 5-10 reps https://istworkshops.webs.com/apps/photos/photo?photoID=197534680 197534680 Start with with a standing neutral position with knee lifted at 90 degrees. Pivot on the opposite foot while extending the trunk and elevated leg to a horizontal parallel position . Pause with the leg extended for 2-3 seconds. Muscles Trained: Strengthens the lateral hip flexors, adductors, hamstrings, and core in the frontal plane. Advanced athletes can add ankle weights to increase the load! https://istworkshops.webs.com/apps/photos/photo?photoID=197534682 197534682 Sets/Reps: 1-2 x 5-10/leg https://istworkshops.webs.com/apps/photos/photo?photoID=197534681 197534681 Emphasize stretching while lunging under obstacles (traveling forward). Use weighted object to increase the load. Muscles Trained: Stretches and strengthens the hip flexors, back, and leg areas. Also improves foot balance. Sets: 2-4 sets in using 5-10 obstacles https://istworkshops.webs.com/apps/photos/photo?photoID=197534683 197534683 One leg on a swiss ball while the opposite leg is moving and crossing over left to right and right to left. Must maintain balance on the ball and hips off the floor during the movement. Advance athletes can use ankle weights. Muscles Trained: Frontal/Transverse Plane drill for the spinal muscles, hamstrings, core, gluteal muscles, and adductors. Sets/Rerps: 1-2 x 6-10 leg https://istworkshops.webs.com/apps/photos/photo?photoID=197534684 197534684 A more advance version of the wall ball squat. Keep ground based leg firmly planted and descend while driving the butt towards the wall. Excellent drill for balance and core stability. Muscles Trained: gluteus maximus, gluteus medius, midsection, hamstrings. Advance athletes will use a weighted object to add load to the muscles. Sets/Reps: 1-2 x 5-10/leg https://istworkshops.webs.com/apps/photos/photo?photoID=197534589 197534589 With feet firmly planted bridge the hips from the floor and actively squeeze the buttocks to activate the gluteus maximus. Sets-Reps...2-3 sets of 10 reps https://istworkshops.webs.com/apps/photos/photo?photoID=197599379 197599379 Go over under obstacles to activate the gluteals, legs, and core. Strengthens and Stretches. Sets...8-12 https://istworkshops.webs.com/apps/photos/photo?photoID=197599589 197599589 https://istworkshops.webs.com/apps/photos/photo?photoID=197604558 197604558 Aggressively curl the ball towards the hip area with the ball firmly secured in between the feet. Muscles Used-hamstrings, gluteus maximus, Sets/Reps....2-3 x 10-12 https://istworkshops.webs.com/apps/photos/photo?photoID=197604559 197604559 With are extended hold the body up in the lateral frontal plane. Muscles Used-Lateral Hip Flexors, Deep midsection muscles, deep shoulder muscles/stabilizers Sets/Reps....1-2 x 10-30 seconds https://istworkshops.webs.com/apps/photos/photo?photoID=197604560 197604560 Side Planks with body weight on the elbow. Muscles Used-Lateral Hip Flexors, deep core muscles, Sets/Reps....1-2 x 10-30 seconds https://istworkshops.webs.com/apps/photos/photo?photoID=197604561 197604561