MASQ TRANING
  • Crossfit
    • CROSSFIT CLASS PROGRAMMING >
      • CROSSFIT CLASS STRENGTH TRAINING PROGRAMS
      • CROSSFIT CLASS FUNCTIONAL BODYBUILDING
    • CROSSFIT INDIVIDUAL SPECIFIC PROGRAMS >
      • BARBELL CYCLING TRAINING PROGRAM
      • GYMNASTIC CAPACITY TRAINING PROGRAM
      • MONOSTRUCTURAL CONDITIONING PROGRAMS
    • STRENGTH SPORTS PROGRAMS >
      • OLYMPIC WEIGHTLIFTING PROGRAMS
      • POWERLIFTING PROGRAMS
      • SUPERTOTAL TRAINING PROGRAMS
      • WAVE-LOADING TRAINING PROGRAMS
      • AUTOREGULATED TRAINING PROGRAMS
    • DAILY CROSSFIT WORKOUT
    • GYMNASTIC SEMINARS
    • INTRO BEGINNER ON-RAMP PROGRAM
    • CROSSFIT GYM CONSULTING
  • Sports performance
    • ULTIMATE GPP PROTOCOL >
      • GPP GIANT CIRCUIT
    • FREE WORKOUT DOWNLOADS >
      • TERRIBLE 20s CONDITIONING
      • SUPER-ATHLETE WORKOUTS
      • SUPER-SIZE WORKOUTS
      • VERTICAL JUMP TRAINING
      • RECOVERY PROTOCOLS
    • SPORT SPECIFIC PROGRAMS >
      • TRACK & FIELD TRAINING PROGRAM
      • WRESTLING TRAINING PROGRAM
      • BASKETBALL TRAINING PROGRAM
    • TRIPHASIC TRAINING >
      • ECCENTRIC ELITE TRAINING PROGRAMS >
        • ECCENTRIC POWER PROGRAM
        • ECCENTRIC HYPERTROPHY PROGRAMS
        • ECCENTRIC ATHLETE PROGRAM
      • ISOMETRIC ELITE TRAINING PROGRAMS >
        • ISOMETRIC SPEED PROGRAM
        • ISOMETRIC STRENGTH PROGRAMS
        • ISOMETRIC ATHLETE PROGRAMS
    • PERSONALIZED PROGRAMMING
    • LACTATE RETENTION METHOD
    • BUILT LIKE BOND TRAINING
    • AT-HOME ATHLETE PROGRAM
    • CLUSTER STRONG PROTOCOL
  • BLOG
    • ARTICLES
    • PUBLICATIONS
    • EXERCISE DATABASE
  • CROSSFIT PROGRAMS
    • Gymnastic Capacity Protocol
  • SPORTS PERFORMANCE PROGRAMS
  • TESTIMONIALS
  • FREE CONSULTATION SIGN UP
  • About Me

BLOG

​HIP GIRDLE GPP

1/19/2022

0 Comments

 

(Block 1: Option B)
-  PRESCRIPTION:
-  Accumulate 30-60 seconds total of an isometric contraction over the course of 1-2 sets, (I personally do 1 x 60 sec each position, 1-2 x per week during a GPP phase)
-  Add load once 60 sec can be accumulated in one set from a single leg long lever position
-  ADAPTATIONS:
-  Isolates each of the 4 major myofascial slings: Lateral, Posterior Oblique, Anterior Oblique, Deep Longitudinal
-  Develops hip girdle strength and stability in all planes of motion = Limited energy loss & expanded movement capacity
-  Strengthen important musculature that is often overlooked: QL, Abductors, Adductors, Hip Flexor, Psoas = Minimized common soft tissue injuries
-  Improve hip and torso rigidity = Increased force transfer capabilities
-  Improve work capacity of hip girdle musculature in a controlled manner = Extended ability to resist fatigue and perform at high outputs
-  EXERCISES:
-  SL Prone Plank, SL Supine Plank, Groin Plank, Glute Plank, Reverse Crunch, DB Suitcase, GHD Hip Extension, GHD Sit Up (no GHD at hotel, so had to improvise)
Hip Girdle Isometric - GPP Protocol
File Size: 43 kb
File Type: pdf
Download File

0 Comments



Leave a Reply.

    Categories

    All
    Advanced Training Methods
    Energy System Training
    GPP
    Injury Prevention
    Olympic Lifting
    Recovery Methods
    Sports Nutrition
    Training Theories
    Triphasic Training

    Archives

    February 2023
    September 2022
    May 2022
    January 2022
    January 2021
    November 2020
    September 2020
    August 2020
    July 2020
    September 2019
    August 2019
    July 2019
    June 2019
    December 2018
    November 2018

    Regan Quaal

    Head Strength & Conditioning Coach at Shakopee High School

    RSS Feed

PROGRAMs

STRENGTH
WEIGHTLIFITING
ATHLETE
AFFILIATE

MASQ TRAINING

BLOG
PUBLISHED ARTICLES
TESTIMONIES
FREE WORKOUTS

Support

Contact
FAQ
Terms of Use
© COPYRIGHT 2015. ALL RIGHTS RESERVED.
  • Crossfit
    • CROSSFIT CLASS PROGRAMMING >
      • CROSSFIT CLASS STRENGTH TRAINING PROGRAMS
      • CROSSFIT CLASS FUNCTIONAL BODYBUILDING
    • CROSSFIT INDIVIDUAL SPECIFIC PROGRAMS >
      • BARBELL CYCLING TRAINING PROGRAM
      • GYMNASTIC CAPACITY TRAINING PROGRAM
      • MONOSTRUCTURAL CONDITIONING PROGRAMS
    • STRENGTH SPORTS PROGRAMS >
      • OLYMPIC WEIGHTLIFTING PROGRAMS
      • POWERLIFTING PROGRAMS
      • SUPERTOTAL TRAINING PROGRAMS
      • WAVE-LOADING TRAINING PROGRAMS
      • AUTOREGULATED TRAINING PROGRAMS
    • DAILY CROSSFIT WORKOUT
    • GYMNASTIC SEMINARS
    • INTRO BEGINNER ON-RAMP PROGRAM
    • CROSSFIT GYM CONSULTING
  • Sports performance
    • ULTIMATE GPP PROTOCOL >
      • GPP GIANT CIRCUIT
    • FREE WORKOUT DOWNLOADS >
      • TERRIBLE 20s CONDITIONING
      • SUPER-ATHLETE WORKOUTS
      • SUPER-SIZE WORKOUTS
      • VERTICAL JUMP TRAINING
      • RECOVERY PROTOCOLS
    • SPORT SPECIFIC PROGRAMS >
      • TRACK & FIELD TRAINING PROGRAM
      • WRESTLING TRAINING PROGRAM
      • BASKETBALL TRAINING PROGRAM
    • TRIPHASIC TRAINING >
      • ECCENTRIC ELITE TRAINING PROGRAMS >
        • ECCENTRIC POWER PROGRAM
        • ECCENTRIC HYPERTROPHY PROGRAMS
        • ECCENTRIC ATHLETE PROGRAM
      • ISOMETRIC ELITE TRAINING PROGRAMS >
        • ISOMETRIC SPEED PROGRAM
        • ISOMETRIC STRENGTH PROGRAMS
        • ISOMETRIC ATHLETE PROGRAMS
    • PERSONALIZED PROGRAMMING
    • LACTATE RETENTION METHOD
    • BUILT LIKE BOND TRAINING
    • AT-HOME ATHLETE PROGRAM
    • CLUSTER STRONG PROTOCOL
  • BLOG
    • ARTICLES
    • PUBLICATIONS
    • EXERCISE DATABASE
  • CROSSFIT PROGRAMS
    • Gymnastic Capacity Protocol
  • SPORTS PERFORMANCE PROGRAMS
  • TESTIMONIALS
  • FREE CONSULTATION SIGN UP
  • About Me