Name: Playbook - TrickStrong RX - Closed Chain Hip Mobility Series Level 1 (START HERE)
Uploaded: 2023-11-29T19:22:50.731Z
Duration: 25 min
Description: Closed Chain Hip Mobility Series Level 1 (START HERE)

Rich

Drake Cebrian

This Level 1 workout should be done 3x/week for 2-4 weeks before progressing to the next level. 

**Watch the introduction video which covers the why and how this series works!

Please open videos in full screen for text cueing on form!

Bands (For Level 2+): trickstrong.com/shop

What is a "closed kinetic chain"? ⛓️

A closed kinetic chain refers to a movement pattern in which the distal, or end segment of a limb (ex. hands, feet) are fixed to a stable surface while the proximal segment is free. 

In other words, the end of the limb is fixed or planted, while the rest of the limb is free to move 🤸‍♀️

Lower body open chain examples: Leg swings, hip CARs

Lower body closed chain examples: Cutting & pivoting, pigeon stretch




Ok.. so why would we stress training our hip mobility in a closed kinetic chain? 🤔


While we use open chain exercises regularly in our programming, training in a closed kinetic chain has several advantages:

1) By training our hip mobility in CKC, we are reducing load on the lower back, hips, knees, ankles and feet - making takeoffs and landings more efficient and safer 💯

2) Training in CKC improves joint stability and proprioception (awareness of body position in space) 🌐

3) Training in CKC typically involves larger muscle groups across multiple joints, which can improve strength, power and coordination related to functional movement  💪

4) We can reduce risk of non-contact injuries such as ACL tears and ankle sprains/strains, which usually occur when planting and cutting or pivoting without the adequate hip mobility, stability or control 💢



This series will go far beyond typical "stretching" - with each level building on the last.


Each drill is accompanied with a guided tutorial to help you get the most out of your hips and unlock your athletic potential 🔥

Closed Chain Hip Mobility Series Level 1 (START HERE)

been doing this every morning and it's got me feeling GREAT. highly recommended

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Everything I needed to help my hips feels better

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Closed Chain Hip Mobility Series Level 1 (START HERE)

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