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Delayed Gratification.
📌 Effective Stretching (Hip Flexor Edition)
☁️With all the floating believes in regards to “stretching decreasing performance before your workout”, this method seems to be the best of both worlds.
🥵Typically when the conversation of stretching decreasing performance comes about, it’s in reference to STATIC STRETCHING (Think Jr. High Gym).. Whereas, DYNAMIC stretching has been touted as being the better alternative.
✌🏾“Bi-phasic” meaning two parts or phases.. combines both. Following 30-45 seconds of oscillation back and forth, a 20-30 second end range stretch is performed. Understand this final part should still be controlled by proper muscular tension and correct positioning.
🏆If you really want to reap the full benefits, perform a form of SMR (foam rolling, lacrosse ball, etc) before performing a corresponding Biphasic Stretch. (i.e foam roll quads, then perform this hip flexor stretch).
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-RTR
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04/05/2023
🍑As you can see the glutes can be trained in THREE categories. Some with overlapping exercises.. A good rule of thumb is to train exercises from each category with varying loading parameters.
📌Certain exercises lend more to being loaded heavier while others not so much depending on the body’s positioning and where the load is being applied.
📝In other words, it may not be smart to try and max out on donkey kickbacks due to the risk of low back compensation.. however, something like a hip thrust or glute bridge may be a better option to go heavy on.
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-RTR
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