​HIP GIRDLE GPP

(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

---