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When it comes to training or warming up our hips before and during a workout, we usually see people opt for passively stretching them. This totally has its place in a program, but there is so much more to our hips than not only passive stretching, but the basic few positions that's usually done, our hips are so dynamic being a ball and socket joint and we typically ignore huge components of them. This is why people who stretch routinely often still feel like they need to stretch more. They aren't tight, they're weak. The weakness their body senses is what's producing the "tight" sensation. With that said, the solution is to not only expose our hips to more variety of positions, but to focus on progressively overload them to develop strength just like we would with squats, deadlifts, you name it. For this workout we started with doing PAILs/RAILs (Progressive/Regressive Angular Isometric Loading) in a base position that we call the "Bear Sit", basically external rotation in abduction. PAILs/RAILs are end range isometric contractions geared towards expanding active range of motion and strengthen the absolute end range of motion. This is done in a three-step process, regardless of which joint in the body it is done to; passive stretch for roughly 2 minutes, 1 minute isometrically contracting the lengthened tissue (in this case would be the adductor/inner thigh, the PAIL), then the glutes for 30 seconds when we RAIL. PAILs/RAILs are labeled as training "at-length", in the fully stretched position. We followed this up with eccentric loading external rotation of the hip. This could be done a few different ways, we decided to rig up a set up on a cable tower. For this we have ourselves positioned where the pully is providing resistance into external rotation. Starting at the bottom of the range of motion, internally rotated, we want to feel the outer hip contract to maintain that position. From here we want to keep tension on that outer hip tissue and use it to resist the pull of the cable. That outer hip tissue is now being trained "to-length", which all eccentric loading is, basically going from the shortened position to the lengthened position. We used this tool as a way to "fill in" space, basically strengthening/reinforcing the full range of motion. After training at-length to expanded active range of motion and to-length to reinforce the range of motion, training tissue in the shortened position would logically come next. For this we did a simple side lying axial hip CAR biasing external rotation. All we did here was put an ankle weight on and externally rotate against that added load. You should feel your inner thigh contracting/shortening to lift the ankle up and you may feel your knee wanting to bend/extend as a way of your body looking for the path of least resistance, simply your body trying to make it easier. Again, we see people constantly stretching their hips in the 90/90, we see people doing glute "activation" exercises that usually involve hip abduction and extension, but nothing usually geared towards opening up new ACTIVE range of motion and nothing geared towards progressively overloaded strength training. This is likely the missing link to issues people have with a lack of glute "mind muscle connection", back pain stemming from poor hip function and overall poor movement patterned because the hip is not properly functioning. We have additional internal training tools like this and programs on our Skool Community, the link is in our bio. TIMESTAMPS ⬇️ Bear Sit/External Rotation & Abduction PAILs/RAILS: 0:00-7:00 Eccentric Loading External Rotation: 7:00-13:15 External Rotation Axial Hip CARs: 13:15-End