Name: Playbook - Joe Walker - Flexion, Rotation, Single Leg Stance “Feed In” - Stability
Uploaded: 2023-05-18T04:19:57.710Z
Duration: 45 min
Description: Flexion, Rotation, Single Leg Stance “Feed In” - Stability

Sidelying with head supported and support under ankles to position top hip in internal rotation. Grasp handle of resistance band. Inhale and slowly exhale as you rotate head and torso towards the ground while simultaneously performing a row, squeezing shoulder blade towards spine.

Thoracic Rotation w/ Resisted Row

Start in a shin box position (90-90 hips and knees flexed). Slowly rotate torso towards front hip. Hinge forward at the waist, walking hands out to the side and rest chest on the ground. Turn head to either side. Straighten back leg and then slowly extend and flex bottom knee.

Brettzel 2.0

Shin box position (90-90 Hips and Knees Flexed). Hinge forward at waist, feeding into front hip and then return  torso to upright as you straighten the back leg in front of torso.

Shin Box Feed In

Place band around shoulder and spin around so band wraps around back and across front of hips. From a sidelying position resting on forearm and outside of thigh, drive upward into hip extension and then reach forward with top arm as you hinge through your hips drawing bottom hip close to ground. Repeat.

DNS Star Pattern with Resistance Bands

Start next to a wall in a half kneeling position with outside leg forward. Place foam roll or ball between inside of knee and wall. Push into foam roll with inside of knee and hold. Rotate head and torso away from the wall and return to starting position. Use a resistance band as shown, if available.

Half Kneeling Hip Adduction Isometric w/ T-Spine Rotation

Stand in a staggered stance/split squat position holding a kettlebell. Slowly squat down and rotate torso over front leg. Return to standing.

Split Squat Rotation w/ Kettlebell

Wrap band around shoulder and wrap around it around your back until Band crosses in front of both hips. Stand perpendicular to band attachment on inside leg. Perform a single leg hip hinge and slowly rotate torso toward Band attachment. Return to standing tall on one leg and repeat.

Flexion, Rotation, Single Leg Stance “Feed In” - Stability

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