Hip CAR’s (Sidelying)

Hip CAR’s (Sidelying) – 3 Laps “Clockwise to counterclockwise = 1 Lap”

  • Begin w/ Irradiated Breathing.
    • Flex Knee at Hip. Bringing Knee up above 90 degrees. 1
    • Bring Hip into abduction. Activating the outside Hip/ Glut muscles. 2
    • Internally rotate Hip. As if to rotate Heel to face the ceiling, whilst driving Knee up towards the ceiling. A Lift and Rotation action. 3
    • Pull Hip to center. Kick back into Hip Extension. 4
Staying conscious of:
  • Breathing
  • Irradiation
  • Lack of Compensation
    • 1) Feel Hip Flex using the deep core muscles.
    • 2) Feel outside glut muscles pull/ active hip swing out.
    • 3) Feel the front hip and glut muscles rotate inside.
    • 4) Feel Glut muscles to power the heel back wards.

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