Closed Chain Hip Mobility Series - Level 3

This Level 3 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 🔥