FRC Mobility Workout: Hips, Groin, Hamstrings
HTML-код
- Опубликовано: 5 окт 2024
- Here's an example of a Functional Range conditioning (FRC) routine for the lower body. FRC is a great system for athletes to dive into, considering they require the most adaptability to the ever changing variables that happen within competition.
The Workout:
A1)Loaded 90/90 to Straddle: 3-5mins
B1) Half 90 Forward Fold + Spinal Rot. + Hip Ext Rot: 2x5-10reps
C1)End Rang Lift: Hip Abduction: 5x 5-10+ sec hold
D1) Cossack Squat sit + Int. Rot. + Forward Fold: 2x 5-10reps
E1) Mid Split Static Hold: 3xMax hold
F1) Mid Split Eccentric Neural Grooving: 2x10reps
"Training with FRC® improves the function of your nervous system. This leads to a reduction of pain and injury, joint health and longevity, as well as an increased ability to move freely and easily."
"Mobility refers to the amount of active, usable motion that one possesses. The more mobile a person is, the more they are able to maximize their movement potential safely, efficiently, and effectively."
"While improving mobility and movement potential, the FRC® system also acts to ‘bullet proof’ (or safe-guard) your joints so that movement can be executed safely."
---//www.functionalanatomyseminars.com/functional-range-conditioning/
Follow our other pages:
naturaletics.org/
/ naturaletics
naturaletics
Online training inquiry:
naturaletics.w...
===================================================
Music:
"Tree Dub" by iLa Mawana
ilamawana.band...
"Tardy Valentines" by #seanblaque
seanblaque.band...
/ seanblaque
![Your Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]](http://i.ytimg.com/vi/h_srhkcJxAY/mqdefault.jpg)
Great video. The only problem is that most people out here looking for information on these kind of routines can't do the stuff you're doing.
By far best mobility training I could find.
Wow, best mobility movements I've ever tried! My lumbars were on fire which I didn't expect but it felt so good ! Thx
thank you for sharing this! followed along while watching it for the first time and my hips feel gooooood, definitely adding this to my routine
Thanks man, some FRC exercise I saw on Instagram but didn't have any guidance but now I do. Thank you again so much.
Dude, u're exercices are so imaginative and usefull. Great work !
Yannick BESSON thanks for watching brotha!
Thank you for this post! I was considering take the FRC course. I’m going to start using these drills for my training and find a course to take as well!
Just tried this - holy smokes...anything with one leg out in front feels impossible. Will try your 2x/week suggestion thanks for the video!
Hey dude- there’s some great stuff in here! Thanks for doing this video! 🙏🏻🙏🏻
Love this post and explanation. Thank you :)
Very impressive. Unfortunately I lack the flexibility to even think about doing these exercise. If you ever do a routine for the over 50 inflexible population, I'd love to see it.
I am 60 and do theses drills. I can not do them at the same level as Aaron. The more I practice though the further I can go.
No 💩! If could do these, I wouldn’t need this video. Nice work though!👊🏾
This is an awesome video! Thank you for this :)
Wow the reggae backround music is so chill. What a Good way to to these exercise ♥️😌
im late starter modern dancer and your execices is really helpful
greetings from egypt
Aly Mohamed thanks for watching man! 🙏🏽
This is what we dancers do within our contemporary jazz warm ups ,, incorporating Graham technique and Horton ...as well as ballet technique
Martha Graham knew how to move the body. Clearly ahead of her time!
I love this bro! Thank you.
you're channel is gonna blow up soon! great informative and demonstrative videos brother! subbed
LilVietJr really appreciate it man
Finally found a video of you talking)) Your videos are great! Learned so much from you. God bless, brother! Keep up the great work. A suggestion - maybe a video of a full workout? Warm-up, flow, stretch? Thanks!
Chengeer Lee appreciate it! I’ll be putting a video of a full workout together
Thank you! Looking forward to your video and working out my ass off to become a flow like you. Respect.
Great drills- thank you!
This is great! I practice yoga pretty consistently and my biggest probalem is contracting my muscles. I have a lot of flexibility. So, I think exercises can really help strengthen longer holds while helping me contract my muscles as well, if that makes any sense
Fanny Rodriguez yes makes sense! The act of active contraction, while in a stretching position helps the nervous system adapt to the understanding that the body can sustain strength in end ranges! 👍🏽👍🏽
Naturaletics thank you so much I will definitely be implementing everything in this video towards my workouts!
earned a sub . nice content
The 4th grill. Can you do a video on how to Modify it or train myself to do it ? I can't get up after sitting down
Good
how many times a week would you suggest performing this routine?
I love these progressions, and I found it by searching “frc adductor strain” bc I’m going through an adductor tweak from heavy squatting for the 3rd time in the past 10 years. As a student of movement culture I’ve fixed it before, but obviously the root issue wasn’t addressed. Would you say this end range conditioning is the way to go?
Can I do these exercises every other day and would they help me kick higher in Taekwondo?
ok so how would somebody be able to do these exercises if they can't compress one hip to lay their thigh against their chest and can't get full compression of either knee. What adjustments to the movements you demonstrate here would you do to begin these movements to progress from that level of impingement so that a person who is that stiff can repair and re development the kings of flexibility to art showing here. I ask because I'm watching you and thinking WOW man.... I can't even get into the beginning movements you've got going on there, let alone the transitions from one pose to the next. Really hoping you are able to create another video, Because I'm sick and tired, of being stiff and sore. And I'm really positive I'm no where near being the only one like me.
gonna use this routine to work my low back hip and it band issues, how often should I perform this routine? daily? few times per week?
aaron heaney start out doing it twice a week. Full routine with quality effort. For 4 weeks. And monitor your progress. Adjust after 4 weeks and focus on one or two drills per day with low intensity. Do that for another 4 weeks or more. If you don’t feel like progress is made then go back to 2-3 times a week of full routine for another month. 👌🏽
awesome. I like that you note "with quality effort"*** . appreciate the information. Trying to get my body working again
lots of "Horton Technique " in this series
Enrique Oliveras Horton technique? I’ll have to read up on this!
Thoose are advanced drills most of the ppl watching this can not do them
Why use a weight?
❤️
🙏🙏🙏👍👍👍