Controlled Articular Rotations
Active, rotational movements at the outer limits of articular motion.
THE PURPOSE of this exercise is to 'control' the joint through its full range of motion with high tension*. This will build strength and resilience in the depths of your soul. Jk, your joint.
💥TASK: Instead of mindless stretching for more flexibility, commit to these for greater mobility. 2 sets of 3 reps on each side💥
1️⃣ START by irradiating a full-body contraction—get tight from your toes to your eyebrows.
2️⃣ Internally rotate one leg and pull that leg as far into flexion as possible. Abduct, away from your body and internally rotate again. Extend through the hip as far as possible.
3️⃣ BACK IT UP 🚘
4️⃣ Externally rotate and extend through the hip. Abduct the leg and drive the knee as high as possible into flexion with internal rotation. Lower it to the ground with tension and control. -
*If you are using these in-between your heavy lifts, it may be best to scale back the intensity and take it through the RoM without squeezing the energy out of your musculature.
Check the link in my references as Todd Bumgardner IG@bumtodd wrote a great article outlining the why for this exercise. This pairs well with other ground-based exercises below.
References: