Stability WOD: Part 5 of 7 Hurdle Step
Many of the attendees who have taken our @certifiedfsc course have told me that something clicks for them when we explain the thought process behind a leg lower being a single leg deadlift on your back OR how a lying hip flexion drill turns into a sled march. People begin to see the “why” and the “how” come together.
I’ve dubbed this series the “Stability WOD” because I think there are a lot of people on the mobility train that are uncertain of what to do next. How do I integrate the new ranges of motion I’ve gained from X mobility drill into my training so that the brain locks it in and keeps it? If you don’t use it, you lose it.
I don’t believe it’s as easy as stretching & rolling your hip, then squatting or deadlifting 4 wheels. I love those exercises, but I like them to be progressed in a manner that motor learning can occur.
What is a “stability” drill? Motor learning? Patterning? Movement? Corrective? Lifting weights with good form? Yes. Yes. and Yes.
As you can see below there is a logical progression going from the ground to standing to locomotion. For simplicity’s sake I picked 5 to show you…
Lying hip flexion – I would go as far to say as this is my favorite “core” exercise. If you shake while you do it that’s your brain learning & you would probably benefit from doing it more often. Like a lot more.
Push Up Hip Flexion – is the lying hip flexion drill above in a push up position. Key is to go slow & to drive your big toe into the slider to get the deep front line doing its job.
Wall Drills – the push up hip flexion drill above w/ dynamic hip separation.
Sled Push – a moving wall drill with external load. My favorite conditioning tool.
Farmer Carry High Knee Walks – a standing version of the lying hip flexion drill that challenges the frontal & traverse planes. Great for runners, or people who walk… So everyone : )
