Section 2: Kneeling / Side Lying Hip

In this video you will learn/see:

• Overview of Section 2 of the SST

• • • Local Joint Isolation
    • Focus is going to be a concentric and eccentric action throughout one plain of motion for one joint.  There might be other joints with

• Beginning of Exercise Database of Section 2 of SST and Muscle/Joint Preparation
  • • Exercise Sequence 1: Kneeling Hip Sereis – isolating hip horizontal abduction and combined hip horizontal abduction/extension
    • • • Knee Lift – pause and reflex
        • Knee Circles – forward and backward

• Exercise Sequence 2:  Side Lying Hip Series – isolating hip abduction; hip abduction with isometric internal rotation and extension; hip adduction at various hip flexion angles; hip extension w/ isometric knee flexion
  • Adductor Raise – pause and reflex
  • 30-deg Adductor Raise – pause and reflex
  • 60-deg Adductor Raise – pause and reflex
  • Side Raise – pause and reflex
  • Side Glute Raise – pause and reflex

Section 2: Supine Hip Series

In this video, you will learn/see:

Continuation of Section 2 Exercise Database, primarily focusing on the adaptation of force across the hip extensors and knee flexors at various intensities and angles

• Exercise Sequence 3:  Supine Hamstring Series – isolating straight leg hip flexion with various stabilization aspects of the pelvis; isolating straight leg hip flexion with simultaneous external or internal rotation of hip; full hip flexion with simultaneous knee extension (at various hip rotation angles)
  • Straight leg lift (opposite leg bent) – pause and reflex
  • Straight leg lift (opposite leg straight) – pause and reflex
  • Straight leg lift (opposite leg bent) – internal or external rotation
  • Bent Hamstring (opposite leg bent) – neutral and external rotation; pause and reflex
  • Bent Hamstring (opposite leg straight) – neutral and external rotation; pause and reflex

Section 1: Flexors/Extensors/Rotators

In this video you will be introduced to the BPS approach to the SST, as well as how it will elevate tissue temperature & local muscle preparation:

• General Preparation & Tissue Temperature Elevation

• Up to 3 parts to each exercise sequence within Section 1: Activation, Activation Preparation and Active Motion.

Beginnig of Exercise Database of Section 1 of SST Preparation:

• Exercise Sequence 1 – hip flexors/extensors, knee flexors/extensors
  • Activation Preparation – Buttkick Raise Series
    • • Buttkick Raise
      • Buttkick Raise – Extend
      • Buttkick Raise – Opposite
      • Buttkick Raise – Opposite Extend
  • Active Motion – Walking Lunge Series
    • • Walking Extended Lunge
      • Walking Explosive Extended Lunge
      • Walking Explosive Extended Lunge – Pause
• Exercise Sequence 2 – hip flexors/extenors, hip external/internal rotators 
  • Activation Preparation – Hip Rotate March Series
    • • Hip Rotate March – Slow Pause
      • Hip Rotate March – Fast Pause
      • Hip Rotate March – Fast Reflex
  • Activation – Hip Rotate Skip Series
    • • Hip Rotate Skip Rhythm – Individual
      • Hip Rotate Skip Rhythm – Continuous
      • Hip Rotate Skip Power
  • Active Motion – Hip Rotate Raise

Section 1: Abductors/Adductors

In this video, you will continue to gain the concepts:

Continuation of Exercise Database of Section 1 of SST Preparation

• Exercise Sequence 3 – hip flexors/extensors; hip horizontal abductors/adductors
  • • Activation Preparation – Back Pivot March Series
      • • Back Pivot March – Slow Pause
        • Back Pivot March – Fast Pause
        • Back Pivot March – Fast Reflex
    • Activation – Back Pivot Skip Series
      • • Back Pivot Skip Rhythm – Individual
        • Back Pivot Skip Rhythm – Continuous
        • Back Pivot Skip Power
    • Active Motion – Drop Lunge Series
      • • Drop Lunge
        • Explosive Drop Lunge
        • Explosive Drop Lunge – Pause

• Exercise Sequence 4 – hip adductors/abductors; hip flexors/extensors; foot inversion/eversion
  • • Activation – Adduction Rhythm Series
      • • Adduction Rhythm – variable speeds
    • Active Motion – Lateral Lunge Series
      • • In-Place Lateral Lunge
        • In-Place Explosive Lateral Lunge
        • Lateral Shifts
        • Lateral Lunge
        • Explosive Lateral Lunge
        • Explosive Lateral Lunge – Pause