WODdoc Episode 123 Project365: Thomas Test Mobility

High rep overhead squats (OHS) tend to scorch your hip flexors. The nature of the movement requires a more upright torso position and as discussed in previous episodes, the more upright your torso position the higher the demand is on your hip flexors. If any of you out there attempted the East Coast Championships qualifier this week you know exactly what I mean.

Today’s movement is a two part hip flexor mobility. ┬áThe first part of this mobilization focuses on the one joint hip flexor. That’s your psoas. Note the picture and anatomy below.

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The second part focuses on your 2-joint hip flexors. Those are your quads.

Screen Shot 2014-11-02 at 11.22.33 PMScreen Shot 2014-11-02 at 11.45.54 PM


The major difference between the two positions is knee flexion. When focusing on 1-joint hip flexors there is no need to keep the knee flexed. When concentrating mobilization on 2-joint hip flexors knee flexion is the key!


Today’s WODdocket:

1. Test Squat / Lunge

2. Mobilize using Thomas Test Mobility (2-4 mins/side)

3. Re-test Squat / Lunge