Hip Lock Progressions

Level 1

Wall slide hip lock

Stay vertical

Variations

-Off heel or allow plantar ext
-Hold DB variation or punch elbow thru

Coaching points

-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.

Volume

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

Standing Plate Push Hip Lock

On plate – use mirror

Variations

Dumbells or plate (5-10kg)

Coaching points

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

Volume

2-3 sets
4-6 reps

Standing Hip Lock - Switching

Variations

Overhead options

Coaching points

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

Volume

2-3 sets
6-8 reps

Hip Lock Progressions

Level 2

Wall slide hip lock

From hip hinge

Variations

-Off heel or allow plantar ext
-Hold DB variation or punch elbow thru

Coaching points

-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.

Volume

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

Wall Slide Hip Lock

Banded resistance

Variations

Dumbells or plate (5-10kg)

Coaching points

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

Volume

2-3 sets
4-6 reps

Lateral Wall Slide Hip Lock

Jerry Step

Variations

Overhead options

Coaching points

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

Volume

2-3 sets
6-8 reps

Lateral Wall Slide Hip Lock

Jerry Step - better demonstration!!

Variations

-Off heel or allow plantar ext
-Hold DB variation or punch elbow thru

Coaching points

-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.

Volume

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

Tap to Wall Slide Hip Lock

From 20kg plate

Variations

Dumbells or plate (5-10kg)

Coaching points

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

Volume

2-3 sets
4-6 reps