THE WHAT:
Applying fundamental principles of "emptying" and 'force-generation & transmission' to expression in the legs. Conceptually, it is no different to expression in the arms, and so, toward and embodied understanding of the underlying CONCEPTS ,the practitioner should strive to notice the TRANSFERRABLE mechanisms & "textural" qualities between these two applications. Resource contents:

0:05 - The concept of 'empty' hip & leg
1:29 - The mechanic of 'PELVIC-rotation'
2:32 - Single-leg balance (SLB) & hip-rotation
3:54 - SLB & 'dynamic' hip-rotation (DHR) / pelvis
5:05 - SLB & DHR (pelvis + torso)
6:37 - SLB & DHR (maximal counter-rotation)
7:40 - Adding "noise" to 'SLB & DHR'

The transferable ''mechanism' is primarily the INTRINSIC relationship between the TORSO (led by the direction of the shoulder-'axis') and PELVIS (to an extent led by initiation from the knee) in the action of COUNTER-ROTATION to generate a "torsional" force in the transverse-plane. This force, is then transmitted/expressed in the movement of the "empty" foot which serves as does the weight to the swinging pendulum.

In the initial stages of practice, however, the work is primarily one of "emptying" the hip of unnecessary tension which only serves to "block" its freely-moving expression of rhythmical internal/external rotation. This is facilitate by the mechanical pattern of transverse-PELVIC rotation, as well as the concept of "opening" and "closing" the hip to affect the desired movement-pattern.

The 'textural-quality' developed is, again, one expressed in the practice of 'tension-modulation' - toward optimally transmitting/"connecting" movement through our structures, residual tension must be located & managed. In this way, further to being an EXTENSIVE context of practice to itself which also serves to develop single-leg balance, proprioceptive & kinaesthetic awareness, knee-integrity & adaptability, it also serves as a staple THEREPEUTIC tool for "emptying" the hips & legs, whenever it may be required.

PROGRAMMING:
Starting with 'Single-leg balance (SLB) & hip-rotation', spend at least 1 phase of 6-8 weeks practice with focus on each variation to consolidate strong foundational experience.

In the initial weeks of practice, work for 5-8 minutes, alternating legs before fatigue to ensure optimal quality & to reduce frustration. In the latter weeks, develop conditioning by working for 3-4x sets of 60" work on each leg, alternating with NO rest. After this time, spend another phase of 6-8 weeks working with either 60" sets or changing on fatigue, revising & consolidating all the qualities of the pattern. After this time in can remain a staple tool in the practice, whether for maintaining elastic-quality, "emptying", or expressing in 'Open-form' contents.

The contexts can be effectively used for near daily practice toward re-/cultivating the elastic qualities of the legs & the OKC freedom of hip-rotation. It is, however, optimally placed at either the beginning of a lower-body session of practice for "emptying" and priming of balance proprioceptors (e.g. before unilateral leg-strength work), or likewise at the end for "emptying" of residual tension from the session.

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