CrossFit Miles City

This program is designed for those who are lacking range of motion at the hip into flexion (bringing your knee to your rib cage).

If you have good range of motion here, put your focus on another area where you are restricted.  If you are not sure what you should be working on, schedule a quick mobility assessment with a coach here or visit with us about it before or after class.

If during your lying hip flexion test, you experience incomplete range of motion along with pain or complete range of motion with pain at end range, consult with a physician.  

There are 2 possible locations for pain.

1. Pain in the front of the hip before the thigh touches the athlete’s rib cage.
2. Pain in the low back at any point during the test.

While in the gym, follow these guidelines:

• Movements to avoid include:
  • Sprinting
  • High Box Jumps
  • Receiving Olympic Lifts in the bottom of a squat
  • All bilateral (2 leg) squat patterns
  • Rowing
  • Burpees

• If pain is located in the back also avoid:
  • Sit Ups
  • Toes to Bar
  • All hinge patterns
• Athletes who experience pain with the lying hip flexion test should test the following movements before incorporating them into workouts.  The movements from the list below that do not cause pain can be performed in a workout:
  • Jogging
  • Low Box Jumps
  • Step Ups to a Box Height Below the Knee
  • Lunges
  • Split Jerks with fail leg in front
  • Jump Rope
  • Sled Push or Pull
  • Carries
• Any non-painful movements are safe to perform

Retest every 7 days 

• If pain worsens, refer to a practitioner.
• If pain persists continue to follow the rules above.
• Once pain free, re-introduce formerly painful movements.

If you experience limited range of motion that is pain free and/or there is slight discomfort n the front of the hip during your lying hip flexion test, use the hip flexion mobility program listed below which includes 10-15 minutes of mobility homework that is to be done every day. 

Most or all of this mobility work can be done at home, but if you need to use a band, barbell, foam roller, etc. feel free to stay a couple minutes after finishing a workout at the gym and get in your mobility homework.

If you consistently follow this program, you will likely see great improvements in your range of motion, which leads to a stronger, more pain-free squat!

Hip Flexion Mobility Program 

Monday

• X Band Walks Side to Side 3 x 10/side
• Lateral Box Step Ups 3×8/Leg – (Slower down, Faster up tempo)
• Accumulate 2 min in bottom of Front Squat @25-33% of 1RM – Once you can do that, slowly increase weight each week

Tuesday

• Posterior Banded Hip Distraction x 2 min/side
• Lateral Banded Hip Distraction x 2 min/side
• Accumulate 10 min in Bottom of Air Squat throughout the Day

Wednesday

• Lateral Band Step Overs 3×10/side (20 total)
• Lateral Box Step Ups 3×8/Leg – (Slower down, Faster up tempo)
• Accumulate 10 min in Bottom of Air Squat throughout the Day

Thursday

• Posterior Banded Hip Distraction x 2 min/side
• Lateral Banded Hip Distraction x 2 min/side
• Accumulate 10 min in Bottom of Air Squat throughout the Day

Friday

• Heidens 3×10
• Lateral Box Step Ups 3×8/Leg – (Slower down, Faster up tempo)
•  Accumulate 10 min in Bottom of Air Squat throughout the Day

Saturday

• Posterior Banded Hip Distraction x 2 min/side
• Lateral Banded Hip Distraction x 2 min/side
• Accumulate 10 min in Bottom of Air Squat throughout the Day

Sunday

• Accumulate 10 min in Bottom of Air Squat throughout the Day

Exercise Library

X Band Walks

Lateral Box Step Ups

Bottom of Front Squat Hold – Hold position at bottom of squat.  Stay tight with your elbows up.  Don’t relax through your trunk or hips.

Posterior Banded Hip Distraction

Lateral Banded Hip Distraction

Accumulate 10 min in bottom of air squat

Lateral Band Step Overs

Heidens