Hip Mobility Surfer Style | Ep. 41

I learn new tricks everyday! Yesterday I was fortunate enough to take some surfing lessons. Great time! During the lesson the instructor was demonstrating a way to loosen up on the board.  As I watched couldn’t help but think of how its benefits could carry over to the crossfit world.

Try this out and focus on a couple key points.

  1. Make sure to establish your 2” squat. That’s your hip hinge, weight shift, torso angle drill.
  2. When performing the narrow to wide squat – remember toes straight knees out. Don’t let them crash together like the famous Marilyn Monroe picture.
  3. When preforming the lateral shifting squats try to keep your shoulders level as you shift your weight from one leg to another.
  4. Also make sure to get real wide… uncomfortably so.  You want to get to the point that you’re resting on your adductors (inside thigh) at the bottom.

 

Today’s Prescription:

  1. Test Squat
  2. Perform 3 Sets of narrow to wide squats
  3. Perform 3 Sets of 5 clockwise / 5 counterclockwise lateral shifting squats (30 total).
  4. Re-Test Squat – I felt a huge difference
  5. Continue Pull-up Program – Today should be DAY 15 … HALVE WAY THERE!!

 

Haven’t Started Yet?!?!?!? …… How To Begin The 30 Day Pull-up Challenge:

  • If you’re using a band: Use a band setting that allows your max effort to be 8-9 reps (you found this yesterday) and begin at week 1.
  • If your strict pull-up max is above 9 rep: Subtract 3 reps from your max effort and begin at the corresponding week (max effort 17 reps – 3 = 14; Begin at week 12: Rep scheme 14,9,8,8,7)
  • Perform 5 sets separated by a comfortable rest (1-3 minutes).
  • Perform each day, Everyday.  CONSISTENCY IS KEY!!!
  • If you are failing consistently (2+ days in a row): DROP BACK 2 WEEKS and continue.

Screen Shot 2014-07-27 at 3.09.13 PMScreen Shot 2014-07-27 at 3.09.27 PM

 

 

   

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