-Off heel or allow plantar ext
-Hold DB variation or punch elbow through
-Start from hip hinge position

-Use from heel if you have calf soreness.
-Make sure you hold at top. And get the inside hip closest to the wall HIGHER than the outside hip.

30 reps in sets of 4-8
Use from heel if calf soreness

-reverse the hip direction from inside to out

2-3 sets of 4-8

-Plate/DB overhead, or hands only
-Arms across chest

-Push hips forward, keep shoulders/head only touching the wall
-Should feel through the standing side hip

2-3 sets
6-8 reps

2-3 sets
6-8 reps

-Finish with foot on wall or box if possible
-Execute at 45 degree angle to the wall

-Must hover before foot plant or at top of movement to encourage hip lock
-Throw plate up above head rapidly

2-3 sets
4-6 reps

-Add DB load overhead, add offset (uneven) DB load
-Barbell overhead
-Can move flexed hip to the side instead of up in front

-Take continuous steps into the hip lock reach pose (without the wall cue)
-Aim to hold for 1-2s at the top of the movement

2-3
10 metres each side

-keep free leg stable and strong

-get hips close to ground in bottom position

2-3 sets

4-8 reps

-keep hips high and stable
-abduction and adduction must be slow, controlled and maximum range

2-3 sets
4-6 reps

-motion must be slow and controlled with top leg not resting on bottom leg

2-3 sets
6-8 reps

-keep free leg strong and stable, abducting maximally
-get hips as close to ground as possible in bottom position

2-3 sets
4-6 reps

-keep hips up through entire motion

-create the largest range of movement possible with the free leg

2-3 sets
6-8 reps

-Off heel or allow plantar ext
– DB or plate

-Use from heel if you have calf soreness.
-Make sure you hold at top. Get free side higher before open and close hip.
-Keep plate HIGH

2-3 sets of 4-6 each side.

Dumbells or plate (5-10kg)

-Make sure you hold the hip lock for at least a second before stepping down.
-Use mirror.

2-3 sets
4-6 reps

Overhead options

-Make sure you hold the hip lock for at least a second before stepping down.
-Use mirror.

2-3 sets
6-8 reps

-Maintain lock position & feel through stance leg
-Reach up high above head

2-3 sets
10m each leg

Dumbells or plate (5-10kg)

-Make sure you hold the hip lock for at least a second before stepping down.
-Use mirror.

2-3 sets
4-6 reps

-Make sure you hold the hip lock for at least a second before switching.

Imaging the leg going around a massive hurdle before holding, then switching.

2-3 sets
4-6 reps

-Barefoot & soft floor/grass (if no calf soreness)

-Switch straight into lock position

2-3 sets of 4-6 each side

-slow and controlled motion

-do not rest on ground

2-3 sets
4-8 reps

-keep plate HIGH all the time. Push it HIGH!!

2-3 sets
4-8 reps

-stay LONG from heel to head
-switch fast and keep LONG while switching

2-3 sets
4-8 reps

-foot hovers just above box (4-8 cm)

-explode from initial contact with the box

2-3 sets
4-8 reps

-With or without box/plate
-More lateral end foot placement

-Free hip stays high as long as possible before landing
-Keep hips pushed forward

3-4 sets
4-5 reps

-Jump over hurdle
-Step & spindle over hurdle
-Arms/medicine ball overhead

-Delayed contact with hands on wall for as long as possible
-Move hurdle further from wall for more difficulty

2-3 sets
3-4 reps each side

-Bring arm closest to anchor in front of body for more rotational torque
-Can do with partner

-Reach arm closest to anchor above head
-Hold lock position against band resistance for 3s

2-3 sets
4-6 reps

-height of the box
-shoes or bare feet

-keep body long and strong during the movement
-extend hip fully in front of body

2-3 sets
4-6 reps

-Overhead, hands on hips, hands across chest position
-Overhead load (plate, DB)

-Focus on maintaining length through the body vertically
-Bang the foot into the floor
-Hold lock position

2-3 sets
4-6 reps

-Change/play with angle of stepping direction

-Begin holding foot just above box
-Produce a stiff step to drive onto the box and continue to elevate the free leg hip into lock position
-Hold this pose for 1-2s

3-4 sets
3-5 reps

-Aquabag rotations
-Big spindle steps
-Twisting plate with rotations

-Refrain from going into spindle position (keep hips pointed forward)
-Push for speed through hurdles

5 sets
10 steps

-Standing start
-Walk-in start (time pressured)

-Straight arms with throws
-Hover before planting foot on wall

2-3 sets
6-8 reps total

-90 degree pivot on single-leg landing
-Add multiple switch jumps before vertical jump

-Hold end (lock) position for 2s
-Change direction of turns and starting foot position

2-3 sets
3-5 reps

-DB variation

-Simultaneous overhead press with tap to hip lock movement
-Same cues as above

3-4 sets
4-5 reps

-Start from deep lunge
-Start with walk in
-Unstable load
-Overhead load

-Slow, smooth spindle over hurdle and return back to start position
-Can add finish at wall position for walk-in variation

3-4 sets
3-4 reps

-Have box under free leg at start (must lift up above box height)

-Keep plates pinned into wall – rolling bar up the wall into hip lock
-Bring knee right across and out to wall

3-4 sets
3-5 reps

-Bring arm closest to anchor in front of body for more rotational torque

-Reach arm closest to anchor above head
-Switch fast straight into lock
-Hold lock position against band resistance for 3s

2-3 sets
4-6 reps

-Step-up into snatch
-Deep lunge into step-up and snatch

-Swing bag fast across body
-Make a splash with water
-Plant foot straight – aim for target between two lines
-Keep back leg from twisting either direction

3-4 sets
4-6 reps

-motion must be slow and controlled

-hips close to ground in bottom position

3-4 sets
3-5 reps

-Have box under free leg at start (must lift up above box height)

-Keep plates pinned into wall – rolling bar up the wall into hip lock
-Bring knee right across and out to wall

3-4 sets
3-4 reps

-Medicine ball overhead (land on ball)
-Catch and turn (without hurdle)

-Hold finish position
-Increase distance from the wall for difficulty

3-4 sets
3-4 sets