Mechanics: Lower Limb

The ability to generate power depends on the ability to compress. Our access to internal rotation gives us the ability to coil up, to compress and therefore to explode with power. This 18 minute sequence explores the preliminary steps to restore internal rotation capacity to the legs.

Taking the next steps on the road to movement efficiency, Enjoy this long form entry into practical hip rotation. take your time here and the loaded forms will be much easier! Kneeling hip shift Knee Taps QL release Resisted Release seated Begin Deer rotations Apple Bobs mermaid twist Deer Kicks

Increase Load in the IR coil: Band resisted Internal Rotation.

The relational gearing of the bones within the joints are key to longevity, power and injury prevention. Begin at the beginning with this ankle/ knee and hip sequence. Wall stack ankle roll FF hip shift tib twist/ with squish ball band resisted releve femur reset

Increase power and stability by increasing foot arch capacity and inner ankle activity under load. Wall stack with soft balls, single leg ankle drop, wall stack pan, FF ankle roll, FF ankle roll Smear.

Lower Limb mobilization and relative motion: Wall stack mini band ankle mobility arch squish (with ER ball) wall stack do wops wall stack pan releve toe grabs ankle sway

Literally sets the rotation of the femur in the hip socket!Thorough and handy technique to run through the gears of the lower limb. Feeling for the management of force within the resistance of the hand and floor and body weight.

Plug the leg bones into the hip sockets! True control over the legs for both mobility and stability involves more than just hamstrings and glutes. We need to plug in to the central structure. This sequence offers an experiential education into the identification of that central structure and a deep awareness of grounded stability in the lower limbs.