We will be sharing training tips throughout the year thanks to our official Strength and Conditioning partner, Minerstown.
Keeping the hips healthy during training on and off the bike is pivotal to a successful season, and Point 2 Point race. Here is the Minerstown Head Coach of Strength and Performance, Ben Van Treese, breaking down a great mobility drill for just that.
The 90/90 Kinetic Stretch is for the external rotators of the Hip. Mountain Bikers can use this as part of their warm up to increase neural drive to the hips and to improve hip function.
1. Set up in the 90/90 base
2. Pack air into the lower abdominal region and produce as much tension as you safely can through the abdomen, booty, and front leg.
3. Use the regressive tissue, (top side tissue, the stuff you can see, groin up through abdomen), to actively pull your belly button forward and slide your hips back. At the basement of this position you will experience a stretch sensation in front hip.
4. Once at the basement of this position, begin to isometrically produce as much tension as possible pushing progressive tissue (bottom side tissue, stuff touching the floor) into the ground. Use this tension to push yourself all the way upright.
5. At the start position slowly relax bottom side tissue.
> Repeat 2-5 10x per side
See How it’s Done HERE
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or contact Deacon Andrews
SISU STRONG Online Programming
CrossFit Minerstown – Park City, UT