In conjunction with CrossFit Golden Gate, I’m bringing a joint by joint Prehab series designed to improve the overall mobility and stability of the human athlete. Each video contains recommended prescriptions for each drill. To watch the entire catalogue in one place, I recommend the YouTube playlist.
To kick off the series, we are starting from the bottom up with the ankle. Each part will include a mobility, stability, and/or a strength accessory drill.
Part 1 – Assess Knee
Before you can begin, you will need to test or assess your knees flexion and extension. In the video, you can learn how to find do a heel slide test.
Mobility Drill: Bowstring Stretch & Modified Couch Stretch
Part 2 – Assess the Hip
Moving up into the hip, you will need to test or assess your hip internal and external rotation.
Assessment: 90/90 Hip Rotation
Mobility External Rotators: Pigeon with Flossing
Mobility Internal Rotators: Cossack Squats
Part 3 – For Lateral Hip Stabilizers
Stability: Lateral Slides/ Squats
Stability: Resisted Clamshells
Part 4 – Working Strength
Strength: Step Downs
Strength: Stability Ball Hamstring Curls
That’s it for the Knee & Hip! Follow the guidelines in each video and you will definitely see improvement in this joint as well as the quality of your movement up the entire kinetic chain.
Last modified: February 6, 2019