Eric Wong – Hip Control

Description

Eric Wong – Hip Control

***Neglecting These 3 Muscle Groups in Your Training Makes You Stiff and Tight and Creates Muscular Imbalances that Produce Nagging Pains that Seem to Never Go Away***

Here’s The BIG Problem Focusing on Lower Body Compound Exercises Like Squats and Deadlifts and Always Being Told to “Squeeze Your Glutes!”
​While each of these movements focuses on the muscles in your body in a different proportion, they’re all essentially the same in that they train the muscles that make you stand up against gravity.

It doesn’t matter whether you’re doing a front vs back squat, stationary vs walking lunge or stiff-leg vs trap bar deadlift – you’re essentially training the same joint movements:

Hip extension, knee extension, hip extension, and to a lesser degree, hip abduction and exterior rotation.
These exercises target the same muscles as the previous ones:

The gluteus maximus and quadriceps, and, to a lesser degree, the hamstrings, and gluteus medius.

Module 1
Basic movements and anatomy of the hip joints
Assessments that include a complex and challenging movement goal
Exercises to integrate the concepts of alignment and joint centeration
A dissociation introduction with exercises to start the process
Module 2:
Active SMR restores soft tissue function and quality
Open vs. close chain movement
Additional movements of the hip
Additional exercises for training dissociation
Module 3:
Hip Control Routine #1 (HC1)
Introduction to the key positions Hip Control
Flexibility versus mobility
Scaling movements
Module 4:
Progression of Hc1
Refinement of the Key Positions
Exploration of the Fundamental Movement Patterns of the Lower Body
Module 5
Hip Control Routine #2 (HC2)
The M/AP: Movement &/or Activation Pattern
Module 6:
Progression of HC2
Mid-terms! Re-Assessment to measure progress
End Range Activation to gain mobility and solidify it: agonists/antagonists, rotators
Module 7:
Hip Control Routine #3 (HC3)
Control = Movement Reversibility
Module 8:
Progression of HCG3
Stimulating passive tissue
Module 9:
Hip Control Routine #4 (HC4)
Transitions
Module 10:
Progression of H4
Assuring measurable progress with aids such as. Increase height by hovering side kicks
Module 11
Hip Control Routine #5 – HC5
For neuromuscular adaptation, progression through complexity
Module 12:
Finals! Finals!-Assessment #2
Progression of HCG5