I’ve noticed that my hips have become increasingly tight as the rucking and ruck running compounds. If there’s no other warm-up, stretching, or activity you do other than working out for the day – the Pigeon and Hip Flexor stretch is a must right now.
Training:
1) 1 round. In whatever order and complete the reps.
50 x Pull-ups
150 x Push-ups
100 x Sit-ups
2) 3 rounds:
Ruck mile repeat, rest 10 minutes, @ 45 lb. Ruck
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The lunges are variations my phys. therapists had me do when I injured my hip flexor. Neat. Never saw a video with all this together.
Thanks for sharing this!
Lizard pose & Downward Dog Split Variation are also good for stretching hips. Pigeon pose is a favorite. I could go to sleep in that pose.
Im finding that doing 10 lunges per leg as a warm up really helps too. I do a set forward, a side step deep lunge set, and a reverse set. To address my tight back I added a set of forward set where I trunk twist right and left at the low point. https://www.youtube.com/watch?v=l5GV77-oDPM&feature=youtu.be I stole this cool down I do after running and rucking. It is great at getting the points that cramp and tighten in the thighs and will help hip, knees. https://www.youtube.com/watch?v=5-2gUAOnrco