The reality is...
Sometimes the class dynamic warmup isn't enough.
This is especially true if you're an athlete (like me) who has a tough time with tight hips, glute activation, and mobility.
If that's the case, spending a little time before class priming your trouble areas and getting them ready can really make a huge difference in your workout.
In this post, I want to share a few drills that you can incorporate quickly into your warmup routine that will help warmup the hips, re-enforce good movement patterns, and also aid in muscle activation.
For all of these drills we will be utilizing the hip circle.
Reign Fitness has them available on the warmup rack and they come in a few different sizes so make sure to check the tags.
And for all of these drills, the hip circle will be positioned in the same spot.
Right above the knees and just shy of halfway on the quads.
You may see some set and rep recommendations for each of these drills but keep in mind that you want to be utilizing the drills that help you the most. Allocate more time to the areas that need more attention.
I really like to stack all of these drills into one long circuit and then repeat for rounds after a little break.
ex.
Hip Circle Lateral Walks x 10 reps L/R
Hip Circle Lateral Seated Squat Walks x 10 reps L/R
Hip Circle Forward/Backward Monster Walks x 10 reps Forward/Backward
Hip Circle Squats x 10 reps
Hip Thrusts x 10 reps
Break 1 minute / Repeat 2-3 rounds
Ok, let's get to the drills.
Hip Circle Lateral Walks
*Check out the points of performance in the video.
Hip Circle lateral walks are definitely a regular in my warm-up routine and I really will utilize this particular drill to help my glutes get activated.
I like this particular hip circle movement because I can keep the legs locked out, it allows me to keep my glutes firing throughout the entire movement.
Hip Circle Lateral Seated Squat Walks
*Check out the points of performance in the video.
The Seated variation of the Lateral Walk is nice because It starts to get you closer into the squat position and it's great to feel the muscles firing in the position.
One thing you'll notice is that I'm not completely in a squat/seated position in the video and I always start at about this height on purpose. As I get more warmed up, I start to sit a little deeper in this drill. It can be a little difficult to just come in and get right down into a deep squat position so take your time and ease into it.
I'll do about 3 sets x 10 steps Left/Right or as a part of a circuit.
One thing to note is that it's really easy to forget about feet positioning with this drill. They need to be straighter to help the hips and knees stabilize better. Be cautious of feet turning too far out and externally rotating.
Hip Circle Forward/Backward Monster Walks
*Check out the points of performance in the video.
This is one of my favorites to really warmup the hips but it takes a little extra effort concentrating so go slow.
I'll perform this drill for 3 sets of 10 reps forward and backward or as a part of circuit.
I also like this one because when you do it right, you look like Frankenstein walking down the middle of the gym.
On the way forward, you'll notice a little more activation in the hips. On the way back, you'll definitely feel the glutes activate with each step. Take your time and don't be afraid to break.