Tuesday, May 28, 2013

Hip Workout Details & My First Video (Rewind)

Thank you for the positive comments about my first blog video I posted over the weekend.  And one of you was kind enough to point out that I forgot the "e" on the word "Reverse" ... thank you so much for the critical eye ... you know who you are, ha!

Actually, I originally posted it by mistake, because apparently I can't manage the post scheduler function in Blogger.  Holiday weekends kill posts, and about 6 people watched it.  Seriously, the dumb thing took me like half a day to make, so I'm reposting it to get a little more air-time out of it, ha!  At the bottom of the post I also answered a few questions I received about the specific workout that were emailed to me from the original post.


The main questions were regarding how many repetitions to do with each exercise. I would just get a feel for each one, and do what you can do.  If you don't currently do any hip or leg strengthening work, you might be a little sore for the next couple of days, so just do what your body can handle.  But here's what I usually do with this workout:

Banded Lateral Shuffle - 10 steps to the right, and then back twice, two sets for 80 steps total
Speed Skaters - 2 sets of 30-40
Hip Bridges - 2 sets of 1-2 minutes
Reverse Leg Lift with Stability Ball - 2 sets of 20-25
Elevated Cable Strides - 2 sets of 20, each leg
Cabled Adductor Pulls - 2 sets of 20, each leg
Hamstring Push Ups - 2 sets of 20, each leg
Dead Lift - 2 sets of 20, 60lbs of weight
Fire Hydrants - 2 sets of 20, each leg
Donkey Kicks - 2 sets of 20, each leg
Non-Weighted Squats - 2 sets of 50-75
45 Degree Lunges - 2 sets of 10 (don't do these a lot)
Single Leg Squats - 2 sets of 10, each leg (not seen in the video, but I usually include them)
100 Ups - 100

(Planks - I do planks every weekday morning and not really part of this routine, 1 min each - front, side, and back, 2 sets for a total of 8 minutes, without touching the ground in between)

This routine typically takes me about 45-50 minutes.  I'll do it on my non-running days like Monday or Friday, but when I'm really pushing the work load with two-a-day workouts, I'll also include it as my afternoon/evening workout for a total of about 3 times per week.

As I mentioned in the first post, I used a copyrighted song in the video, so it might not play on some Apple and mobile devices. Anyway, thanks again!  Hopefully it's helpful in some way.  (And thanks for not laughing, ha!)
... be great today!

13 comments:

  1. This comment has been removed by a blog administrator.

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  2. After running the marathon two days ago, it kind of hurt to watch the video (!), but I was able to manage a few of the "ups"(march in place) today. I'll try more when I recover. Thanks for sharing and I'm glad I'm not the only one who hasn't figured out the post schedule function!

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  3. Jim - I watched the Hipster Redux! Thanks for sharing again.

    If anyone is out of shape like me -- take it slow at first. You may not feel it at first -- but you will the next day.

    C2Iowa

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  4. So funny, I packed my band in my bag today so I can do some hip/glute work at the gym! Great minds and all.... Thanks for (re)posting. :)

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  5. That is a lot of dedication to do these on top of all your workouts. I had a routine I did that I dropped after doing it for years when I sprained my ankle because it hurt too much to do it. I need to pick it back up. I have been a slacker.

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  6. I've been more diligent about my hip strengthening stuff this week because of your post and stolen a couple of your moves to change it up a little.

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  7. Awesome video! Thanks for taking the time to put it together. Now I just need to make the time to do the exercises.

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  9. I know I need this badly
    I cannot see it on the stupid ipad
    Must find a way to open this ASAP
    My 44 yrs old hips are messing up my running and my knees

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  10. this is great!!!
    thank you for posting this.
    I am injured right now and it sucks so bad.

    I am in PT and I do some of those same exercises...I will add the ones I can do...no squats for now...knee injury...

    great music!

    now when do we get a video of pre race dance????

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  11. I finally had a chance to watch this -- thanks so much for posting! I have been having calf problems, and my PT surprised me when he told me it's because my hips and glutes are tight and not working. Weird. Anyway, I really appreciate this. Have a great summer!

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  12. I finally had a chance to watch this -- thanks so much for posting! I have been having calf problems, and my PT surprised me when he told me it's because my hips and glutes are tight and not working. Weird. Anyway, I really appreciate this. Have a great summer!

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  13. awesome video Jim - those exercises are all awesome. Eventually I will try to incorporate them into my regular strength routine. No surprise that after watching this that you are a monster. And great song too! Never heard of Black Stone Cherry before.

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Thanks for stopping by ... your comment's always welcome!