Multi-planar Hip Mobility and Activation Exercises

A couple months back I had a conversation with Nick Tumminello that led me to rewriting all my dynamic warm-ups. Simply, he said that it made the most sense to pair mobility exercises with activation exercises in the warm-up (instead of doing all your mobility work then all your activation work) to minimize the risk of time-related losses in mobility improvements and to allow the nervous system to immediately reintegrate the improved range of motion into controlled movement patterns. The mobility exercises in these videos emphasize hamstring extensibility and glute/high adductor extensibility, respectively. The activation exercise reinforces improved ROM through a pattern that capitalizes on both. Check out the videos below:

3-Way Hamstring Mobilization on Box

3-Way SLDL Rotations

This is a variation of an exercise I learned from Coach Potenza. I find the box improves their stability/balance and adds in a component of slight thoracic rotation.

3-Way SLDL