Name: Playbook - Dr. Caleb Burgess - Strong Hip Essentials - Part 2
Uploaded: 2024-04-19T04:48:15.250Z
Duration: 30 min
Description: Strong Hip Essentials - Part 2

I like these exercises. Always challenging

Barbara

This workout is designed to help build beginner to intermediate level hip strength and stability, which is crucial for hip joint, knee joint, and low back health.

This is a continuation/progression of "Strong Hip Essentials - Part 1" so you may want to start with that for a few weeks before moving on to this routine.

It can be performed daily, although I recommend doing it every other day if it feels taxing on the hips or the hips get excessively sore.

Most of the exercises can be progressed by adding an external load (like dumbbell or band), or just by increasing the band tension (if one is being used).

As always, if you need a modification, progression, or regression on ANY of the exercises, or if you're having difficulty or pain with anything, please send me a message using the 3 dots at the top right of the app and I will be happy to help!

Don't forget to leave a comment and/or review, letting me know how you like the workout!

And tag me on Instagram @dr.caleb.burgess so that I can repost you and celebrate your progress!

*Listen to video for detailed description
*Hold for 1-5 sec at the top of each rep, depending on what feels best for you
*Rest time is BETWEEN SIDES
*The goal repetitions to try to achieve is between 8-15 reps

Tips:
- If this is too easy, hold a weighted object like a dumbbell at the front of your hip crease or waistline to make it more difficult

Single Leg Bridge - Top Hip Flexed

*Listen to video for detailed description
*Hold for 1-5 sec at the top of each rep, depending on what feels best for you
*Rest time is BETWEEN SIDES
*The goal repetitions to try to achieve is between 8-15 reps

Tips:
- Make it easier by bending the knee of the top leg or not lifting as high
- Make it harder by holding the leg for longer at the top, going slower up and down, adding an ankle weight around your ankle, or placing a looped band around your thighs/knees
- Try not to let your top leg drift forward of your body as you lift it up; it should stay pushed backward as it raises up as if the heel is sliding along an imaginary wall behind you

Side Plank with Top Hip Abduction - Bottom Knee Bent

*Listen/watch video for detailed description
*Rest time is between sides
*Take at least 2 seconds to lower down on each rep
*The goal repetitions to try to achieve is between 8-15 reps

Tips:
- If you can't lower all the way down to tap your knee on the ground, you can either just limit your range of motion, or use objects on the ground such as pads or pillows to tap your need to and then make it lower over time
- To make it harder, hold 2 dumbbells in each hand (or hold any weighted object in either hand or close to your chest), take longer to lower down or go back up, or hold for a longer period a the bottom

Rear Foot Elevated Split Squat - Bodyweight

*Take 3 sec to lower and hold 1 sec at the bottom of each rep
*See text on screen for description
*Rest time is between sides
*The goal repetitions to aim for is between 8-10 reps

Set up:
- Lay on your back with your hips on the edge of a bench, box, bed, etc
- Hold one knee toward your chest and place a kettlebell around the other foot
* Use a kettlebell as shown or use a bag with straps with objects inside if needed

Movement:
- Slowly lower the foot down toward the ground while keeping your lower back flat on the ground
- Lower as far as you can without increased pain in the front of your hip and without your lower back coming off of the ground
- Hold for the prescribed time at the bottom, and then raise your leg back up to the top again
- Repeat for the prescribed reps

Supine Eccentric Hip Flexion with Kettlebell on Foot

*Listen to video for detailed description
*Hold for 1-5 sec at the top of each rep, depending on what feels best for you
*Rest time is BETWEEN SIDES
*The goal repetitions to try to achieve is between 8-15 reps

Tips:
- Make it easier by moving closer to the bench so that it is higher up on your inner thigh
- Make it harder by straightening the top leg and moving further away from the bench so that the leg is resting on it closer to the foot, with the most difficult progression having the inner foot on the bench

Copenhagen Side Plank - Short Lever - Dynamic

*Listen/watch video for detailed description
*Rest time is between sides
*Take at least 2 seconds to lower down on each rep
*The goal repetitions to aim for is between 8-15 reps

- Try to maintain an equal distribution of pressure between the 3 main points of contact on the bottom of your foot (like a tripod): the ball of the foot near the big toe, the ball of the foot near the pinky toe, and the middle of the heel
- Try to keep the stomach muscles tense so that the back stays flat and doesn't excessively round as you lean forward

Single Leg RDL - Bodyweight - Barefoot

Strong Hip Essentials - Part 2

Struggling with these band exercise especially the side lying bridge with abduction of the hips.  Should I start without the band on this

Glute Strength - Multiplanar - Part 1

Glute Strength - Multiplanar - Part 2

I feel better every time i do the exercises. And every time it goes easier. For me these are the best exercises i’ve had in years and i didn’t know i had so many problems with my hips. 
I am very gratefull, thank you.

Barry

Just started after coming back home from my trip! Man does it feel great 👌🏻

Strong Hip Essentials - Part 2

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