Standing active internal hip-rotation (SAIHR)
PRE-/REHAB: Feet, ankles, knees & hips
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1m 42s
THE WHAT & HOW:
A simple tool for strengthening internal hip rotation (IR) with isometric contractions, equally useful when the line for the toilet looks like it could extend beyond your natural capacities.
In general this tool is simply practiced in an effort toward maintaining "structural-balance" when there is a strong training-emphasis on leg-abduction forms, such as 'Pancake' and 'Middle-splits' development.
As these forms favour end-range hip EXTERNAL rotation (ER), including sets of 'SAIHR' in a round with these contexts maintains a baseline level of 'neutral-drive' to hip IR.
LEARN MORE (subscriber-only):
https://drive.google.com/file/d/1EpDoHcihugCZyYoSgYTkHgW9bpsnPfAI/view?usp=drive_link
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90-90 end-range iso routine
THE WHAT:
A unilateral routine focused on developing experience in the end-ranges of internal hip-rotation (IR). As well as an isometric contraction to enter & maintain active end-range IR, as the force of gravity is also working against the leg there is also a consistent intention for active COM...
