Thursday, March 24, 2016

Hip exercises March 24

I ran 10.3 miles  from work as a "Runch"  up into Monrovia Canyon via the Sawpit wash, about a mile past Camp Trask.  Felt great albeit in the last mile or so the right anterior hip was getting tight again.  Dammit.  

Tonight's hip circuit-  bilaterally:

  • Kick-outs:  standing on one leg,  kick out  20 at each of 5 angles separated by 45 degrees starting with forward medial.
  • Hip hikes 3 x 20
  • 1-leg glute bridges 3 x 15.  This was very difficult on the right-  the right hamstring is very weak.
  • Straight leg raises 3 x 20 with heavy boots on
  • Additional Hip adduction kick outs 3 x 20 wearing heavy boots-  lying on side
  • Stair step-ups 3 x 20
  • 1-leg RDL, 3 x 20
  • Knee ups 3 x 30
  • Clamshells-  lying on side, with elastic band, 3x20

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