WODdoc Episode 148 Project365: Banded TFL Mobilization

Happy Thanksgiving everyone. I am thankful for all of you and all of your support! I wish you and all your families the best!

Enough gooshy, gooshy…. on to today’s topic, the tensor fasciae latae.

Take a look at the pic below, the tensor fasciae latae is pink/flesh color and labeled. Its job is to flex, medial rotate (!!!yes I miss spoke in the the video for all you that noticed… kill me I am human!!!), and abduct the hip.




Here is the thing… if you take a look at the size of the muscle compared to the other hip flexors you will notice it’s rather small. So it’s no surprise it’s one that barks a lot.   Today, we are revisiting the traditional banded hip flexor mob with a little twist… literally!

To emphasize tension on the TFL you are going to block your foot in the half kneeling position and really concentrate at winding the hip up prior to mobilizing into extension. Try it out and let me know how it goes.

Happy Thanksgiving.


Today’s WODdocket:

1. 15 reps/leg utilizing contract/relax…. 3-5secs contract – 8-10secs relax.