Mobility in the Lumbo-Pelvic-Hip Complex

Course
55 Lessons

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Do you want optimal mobility for martial arts?

Learn a safe, proven method to improve mobility in your lumbo-pelvic-hip complex.

Improve flexibility and range of motion through an effective sequence of exercises.

Improve movement patterns for better functioning in daily life and sport.

Build strength in your lumbo-pelvic-hip complex for optimal performance in martial arts.

Your Instructor

Hi, I'm Sabrina Bliem, "The Karate Shrimp."

I'm a performance coach, YouTuber, and martial artist. I have a degree in Dietetics, and certification as a Sport & Exercise Nutrition Coach through Precision Nutrition. I am also a Certified Personal Trainer, Corrective Exercise Specialist, and Stretching & Flexibility Coach through NASM.

Course Curriculum

Introduction

Welcome to the Course

Preview

How to Improve Mobility

How to Implement These Exercises

STEP 1 - Inhibit

Adductor Complex

Biceps Femoris

Gastrocnemius & Soleus

Hamstrings Complex

Latissimus Dorsi

Piriformis

Rectus Femoris

TFL (Tensor Fascia Latae)

STEP 2 - Lengthen

Gastrocnemius - Static Stretch

Soleus - Static Stretch

Gastrocnemius & Soleus - Self-NMS Stretch

Abdominals - Static Ball Stretch

Adductor Magnus - Static Standing Stretch

Adductors - Static Standing Stretch

Adductors - Static Seated Ball Stretch

Hip Flexors - Static Standing Stretch

Hip Flexors - Static Kneeling Stretch

Hip Flexors - Self-NMS Stretch

TFL - Static Standing Stretch

TFL - Static Kneeling Stretch

Erector Spinae - Static Seated Stretch

Latissimus Dorsi - Static Ball Stretch

Biceps Femoris - Static Standing Stretch

Biceps Femoris - Static Supine Stretch

Biceps Femoris - Self-NMS Stretch

Hamstrings Complex - Static Supine Stretch

Hamstrings Complex - Self-NMS Stretch

Piriformis - Static Supine Stretch

Piriformis - Static Supine Ball Stretch

Quadriceps - Static Standing Stretch

Quadriceps - Static Side-Lying Stretch

Quadriceps - Self-NMS Prone Stretch

STEP 3 - Activate

Heel Walking - Anterior Tibialis

Anterior Tibialis

Adductors

Standing Hip Flexors

Medial Hamstrings Complex

Gluteus Maximus

Ball Bridge

Floor Bridge

Gluteus Medius

Wall Slides - Gluteus Medius

Floor Cobra

Quadruped Opposite Arm/Leg Raise

Ball Crunch

Standing Cable Lat Pulldown

STEP 4 - Integrate

Ball Wall Squat to Overhead Press

Cable Squat to Row

Lateral Tube Walking with Mini-Band around Knees

Lunge to Overhead Press

Step-Up to Overhead Press

Step-Up with Overhead Cable Press

Frequently Asked Questions

What equipment do I need for this course?

You will need a foam roller, a martial arts belt or yoga strap (or equivalent), a resistance band, a step platform or stool, and a balance ball. You will also need a mini-band (although your resistance band will work as well), and light dumbbells.

When does the course start and finish?

This course is a completely self-paced online course. You decide when you start and when you finish.

How long do I have access to the course?

You have access for the lifetime of the course.

What if I am unhappy with the course?

I would never want you to be unhappy! If you are unsatisfied with your purchase, contact me in the first 30 days and I will give you a full refund.

I'm ready to enroll