McGill Curl Up
Stay in clamshell position but adduct bottom leg
Seated Psoas Raise
Finger tips on iliums and top-back of pelvis to ensure correct pelvic tilt. Front to back and side to side.
Iso Metric Deadlift in power rack.
Pins and position 4. 3 sets of 3 exertions high. Then I stood on 1 block to lower the bar position, 3 x3. Then one more block to lower the bar further, 3x3.
The deadlift Iso is pretty much like setting up for a deadlift, getting really tight, but the bar doesn’t move. My right(bad) hip always wants to “slump.” Its hard to describe, but if the top of a hip hike is “good” I feel like I’m in the loose “bottom” position. So I’m actively trying to use little hip/Glute muscles to keep my hip tight and right, or hiked. Then really fighting to keep a good brace, good hip tilt and neutral spine. If I do a seated Psoas raise and cheat my lower back arches excessively, my butt kinda sticks out the back and I end up in anterior pelvic tilt. I I focus and do it right I stay square on my ass with proper hip tilt and a neutral spine. (almost like The top position of a seated Goodmorning). The goal of the exercise( the psoas raise) is to lift your leg with this perfect alignment. I really try to maintain this same alignment during the deadlift Iso. If I loose concentration I kinda slump at the hip and end up over arched and apt’ed. This of course is a squat, but the hip situation is the same.
If you have 1 bad hip this happens to one side while the other side stays square and correct. This causes the trunk twist. I believe that’s why everyone is always busting up their SI and getting pain on 1 side.
The clam shells and adductions feel like twisting the feet into the floor and pushing the floor apart to use glutes in the deadlift. And to keep the hips/pelvis neutral and under me so I can get closer to the bar instead of leaned over and far away.
Anyway, I did that fruity warm up. Then 3 x3 isos in 3 positions. Between some sets I did 1 or 2 or 3 of those little warm up exercises to really ingrain the Glute activation and hip tilt.
Squat Machine x10
Standing Leg Curl x8
Reverse Hypers x20
Next week to progress the ROM on the deadlift Iso I can lower the pins from 4 to 3, or adjust from conventional stance to squat or sumo stance.