Restore: the hips program
advanced hip mobility training
hip cars: advanced variations to challenge control
Once there’s a good understanding and mastery of the basic CARs skills in a standing position – something that will likely take even the most enthusiastic learner a few weeks to a few months to achieve…
…waiting for them are more advanced variations that bring in different components, and challenges.
Similarly, there are ways to challenge our control, skill, and strength, to ultimately raise our ability to a new higher level.
One question I am often asked:
Will the “average” person get benefit from exploring these more advanced variations?
The honest answer to that terrific question?
It depends…
Having a really solid understanding and mastery of the basic CARs skills is goal #1, as was mentioned earlier.
So often we want to always be pushing forward, looking ahead to what’s next.
Sometimes the best approach isn’t to look for what’s next, but to be present with what IS, and master that!
That being said, more advanced and challenging variations DO provide one huge possible benefit:
They can provide a different window into the learning process – help you reach an “a-ha” moment sooner. They can teach you in new ways!
That being said, more advanced and challenging variations DO provide one huge possible benefit:
They can provide a different window into the learning process – help you reach an “a-ha” moment sooner.
They can help you LEARN in new ways!
Advanced Variation #1: Prone Hip CARs
This is one challenging variation! The great benefit to this is you are forced to radiate tension because of the prone position. If you weren’t, you’d collapse!
Advanced Variation #2: Hip CARs in a hip-hinged position
In this variation, the hip-hinged position completely changes how this feels – offering a different way to examine possible “road blocks” to hip joint range of motion.
Advanced Variation #3: Hip CARs “End Range Holds”
End Range Holds take CARs to a hold new, higher level of challenge! This is definitely advanced training!
Continue watching until the end – you’ll see a demonstration of what is possible – exposing just how many limitations I have!
There’s always room to improve!
Here’s the basic framework for how you would approach End Range Holds:
1. Passively position the joint/articulation at its end range of motion.
2. Inhale and create an abdominal brace, breathing shallow and creating good radiation of tension.
3. Perform an isometric contraction at that end range of motion, holding it actively for as long as possible.
Voila! Welcome to serious mobility training! 🙂
Advanced Variation #4: Hip CARs Contra-lateral and Elevated Variations
These are for advanced exploration only. If you’ve arrived here and you’re ready to tackle these, you’ve made some great progress! Train smart and keep it fun!