APH-2025-029

Energy System: Mobility

Difficulty: Rebound

Intention:

This session was on the quicker and lighter side, but as prescribed, addressed the hips from a lot of different angles. Doing so gives you a really good understanding of what angles and movements you struggle with and where you’re more efficient.

For me the struggle is always eternal hip rotation (internal is pretty good). Really dialing this stuff in though I feel much more comfortable in the deep squat, so things are improving.

Patience on the banded rotations is key. They aren’t EQI’s but letting the resistance stretch you a little past your comfort zone is exactly the target of “strengthening end ranges.”

Warm Up:

Alt. EMOM / 12 minutes (one minute each, repeat 3 rounds)

• Hip CAR (30 seconds each side)
• Deep Squat
• Duck Walk
• Iso Ramp Hip External Rotation

Work:

PAIL/RAIL Hip Internal Rotation (each side)

PAIL/RAIL Hip External Rotation (each side)

EQI Cossack Squat (each side)

EQI Long Lunge (each side)

3 x 10 Each:

• Banded Internal Hip Rotation (each side)
• Banded External Hip Rotation (each side)
• Reverse Squat

Resource:

• Ollin BJJ Support, Movement 17