02:32
Oct 23, 2023
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'Its all in the hips! Typically where we see lack of mobility or issues with people when they first come in are the HIPS and/or SHOULDERS! We use movement/mobility strategies before, during, and post-workout to help improve movement so you can perform better in your training and just life in general! When performing the tactical frog make sure :-you have ample padding under your knees -you are NOT holding your breath -bring your chest slowly to the ground first and THEN bring your legs together (to reduce change of pulling something) -if you’re in constant inside knee pain, ask your coach for a different option to help open up your hips! Here are 4 variations of the Tactical Frog that will help you feel better (although likely will be very challenging the first few times you do it!) 1. Standard Rocking - on forearms, push hips back and pull hips forward while keeping knees anchored into the ground 2. Can Opener - similar starting position to Rocking but when you push hips back, turn one hip in (it may not go a lot, that’s ok!). Alternate which side you ‘can open’ each time you rock back. 3. Goalie Stretch - hips both facing forward, one leg goes straight out to the side (you should be able to draw a straight line between your down knee and the ankle of the leg straight out. Rock back and forth on straight arms/hands this time. 4. Goalie + External Rotation - Not for everyone but turn your out leg open still keeping your hips as square to the front as possible.Training Ideas… -Try 30s per option and see how that feels! -For a 10min feel better frog program, do 10 reps of each version (that includes 10 reps/side on the Goalie Stretch and Goalie + Ext Rotation) for a total of 60 rocks in 1 cycle. Do 2 or 3 cycles. At ANY time, feel free to hold a position and breathe through it or get out of the position safely. COMMENT BELOW - which one will you try today?'See also:
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