WODdoc Episode 113 Project 365: Lying Posterior Hip Complex Release

Man, this week seems to be my week of screw-ups. They just keep coming and coming. Nobody pay attention to the fact I announced the wrong episode number (114 instead of 113) and I never mentioned the other muscles in the posterior hip complex (see below). Thats ok… more of that human shit coming out.

So guys, today what we are doing is a little post-squat therapy. We are attempting to mobilize the posterior hip complex.  The posterior hip complex is comprised of gluteus maximus, gluteus medius, gluteus mimimus, and piriformis.  You will notice in the video I noted only the piriformis. This wasn’t a mistake because our ultimate goal is to get that deep. But, you will notice when taking a look at the anatomy that there is some pretty big tissues in between the surface of your skin and the deep piriformis muscle. These tissues can not be discounted because of two reasons. (1) they are all used in squatting so will all be tight and ropey after squatting. (2) We must go through them to get to the piriformis.

So lets take a look and get mobilizing.


Don’t Mash Blind…  Know Your Anatomy

Screen Shot 2014-10-23 at 11.12.57 PMScreen Shot 2014-10-23 at 11.18.28 PM

Highlighted Left to Right: Glut Max, Glut Medius

Screen Shot 2014-10-23 at 11.18.47 PMScreen Shot 2014-10-23 at 11.19.03 PM

Highlighted Left to Right: Glut Minimus, Piriformis

Screen Shot 2014-10-23 at 11.22.27 PM

Note red circle: That is your PSIS (posterior superior iliac spine)

Today’s WODdocket:

1. Test Squat

2. Spend 4 mins in Lying Post Hip Complex Mob.

3. Re-Test Squat