07/24/2026
Hip joint strength.
Strengthening the joints, connective tissue, and load-bearing capacity of my hips. Optimizing how my hips and spine absorb and redirect force.
I was hit by a driver in my 20s. The accident left me unable to walk for months. Functional Range Conditioning gave me the tools to move forward and come back stronger. I still have a lumbar vertebral displacement that may never return to 100%, but I still put the work in like it will, and because of that I’m able to move better and do more than I ever did before the accident.
There’s intention and quality movement behind every rep. Small adjustments that are easy to miss. Low load. High volume. Long holds. Biasing the connective tissue for most of this session.
1. Rack blocked level 2 Hip cars x2 30% irradiation
2. Rack blocked Capsule hip extension internal rotation pulse + hip car partials focused on ext portion of cars where I lack control x 10 reps each 50% irradiation
3. Hip abducted- loading the short side tissue max internal rotation to external eccentric quasi isometric + pulses at the end x 90sec + 15 pulses 60% irradiation
4. Dragon flag- eccentric quasi isometric loading core segmenting spine lumbar focus x 90sec 60% irradiation
5. Reverse Copenhagen eccentric quasi isometric loading Tfl and Ql to length x90sec 60
6. Hip adduction end range positional isometric. Focus is adductor hip flexors bracing core to keep lumbar spine neutral/ proper ext X20 sec 80% irradiation
7. Loaded kinetic stretching- pidgeon “push ups” focus is lumbar spine neutral/ proper ext while using hip flexor adductors to pull me down and glute ham back to push me ups 2x 30-45sec 70-90%irradiation 1 not to failure 1 to failure
