A rough man's home version of hip camp 2.0

A rough man's family version of hip camp 2.0 resource introduction:

Course Catalog

01 Three-dimensional breathing (supine).mp4

02 Three-dimensional breathing sitting posture.mp4

03 Three-dimensional breathing prone.mp4

04 Three-dimensional breathing kneeling support.mp4

05 Three-dimensional breathing standing posture.mp4

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Lesson 2 Correct Breathing Pattern.mp4

Lesson 1: Correction of the trunk posture.mp4

day01

1 Tightening and tightening three-dimensional breathing exercise (supine).mp4

2 Tightening and tightening three-dimensional breathing exercise (seated posture).mp4

3 Tightening and tightening three-dimensional breathing exercise (prone).mp4

4 Tightening and tightening three-dimensional breathing exercises (kneeling support).mp4

5 Tightening and tightening three-dimensional breathing exercises (standing posture).mp4

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Stable and slim waist core force method.mp4

day02

01.1 Autonomous fascial relaxation-quadriceps.mp4

01.2 Autonomous fascial relaxation - tensor fasciae latae.mp4

01.3 Stretching-iliopsoas.mp4

01.4Stretch-Quadriceps.mp4

01 Improved Thomas Test.mp4

1. Modified Thomas test

01Posterior hip capsule tightness test.mp4

02Autonomous fascial release-posterior hip joint.mp4

03Stretch-Posterior Hip Joint.mp4

2. Tight posterior hip capsule

01. Hamstring test: 70 degrees of hip flexion.mp4

02Stretch-Hamstring.mp4

3. Hamstring test

01 Adductor muscle test: 40 degrees abduction.mp4

02Autonomous fascial relaxation-adductor muscles.mp4

03Stretching-adductor muscles.mp4

4. Adductor muscle test

01Dorsiligraphy test.mp4

02Autonomous fascial relaxation-calf triceps.mp4

03Stretching——Cal Triceps.mp4

5. Dorsiflexion test

01Arm collapse and weakness.mp4

02 Arch building and force training.mp4

03 Foot Supination Resistance.mp4

6. Collapse and weakness of the arch of the foot

7 Upper hip recruitment ability enhancement: supine single-leg hip extension.mp4

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Body Correction Strategies.mp4

test

1 Tightening and tightening three-dimensional breathing exercise (supine).mp4

2 Tightening and tightening three-dimensional breathing exercise (seated posture).mp4

3 Tightening and tightening three-dimensional breathing exercise (prone).mp4

4 Tightening and tightening three-dimensional breathing exercises (kneeling support).mp4

5 Tightening and tightening three-dimensional breathing exercises (standing posture).mp4

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Training plan actions

day03

1 Three-dimensional breathing (supine).mp4

2. Improved dead bug style.mp4

3 Birds and Dogs Variations.mp4

4 Hip bridge support (single leg advanced).mp4

5 Side Support Variations.mp4

6Seated Knee Raise.mp4

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day04-07

1 Hip bridge support.mp4

2 Kneeling and moving back.mp4

3 Push-ups and knee raises.mp4

4 Hip Hinge.mp4

5. Cut and squat on the spot.mp4

6Supported Squat.mp4

7 Kneeling Hip Extension.mp4

8 hip bridge.mp4

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Key points of kneeling and moving back.png

Key points of kneeling and hip extension.png

Key points of kneeling and raising knees.png

Hip hinge essentials.png

Hip bridge key points.png

Points of squatting on the spot.png

Supported squat key points.png

Action Library

05Joint Movement Description.mp4

06.0 Kinesiology of the gluteus medius.mp4

07.0 Gluteus maximus kinesiology.mp4

08 Kinesiology of the front thigh muscles.mp4

09 Kinesiology of the posterior thigh muscles.mp4

10 Kinesiology of the inner thigh muscles.mp4

11 The key to training the buttocks: hip coaxiality.mp4

12 Causes and training strategies of butterfly buttocks.mp4

13 Correct alignment and weight bearing of lower limbs.mp4

Theoretical Class Hours

day08-14

1 Tightening and tightening three-dimensional breathing exercise (seated posture).mp4

2. Improved dead bug style.mp4

3 Birds and Dogs Variations.mp4

4 Kneeling and moving back.mp4

5 Supine Single Leg Hip Extension.mp4

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Homework

01 Hip bridge support.mp4

02 Push-ups and knee raises.mp4

03 Dumbbell squat.mp4

04 Hip thrust with weight (2).mp4

04 Hip thrust with weight.mp4

05 Barbell Romanian Deadlift.mp4

06 Barbell Scissors Squat.mp4

07Seated elastic band leg abduction.mp4

08 Autonomous fascial relaxation - quadriceps.mp4

09 Autonomous fascia relaxation--inner thigh.mp4

10 Autonomous fascial relaxation - calf triceps.mp4

11 Quadriceps stretch.mp4

12 Inner Thigh Stretch.mp4

13 Calf Triceps Stretch.mp4

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Strength training 1 (twice a week)

Week 3

1 Tightening and tightening three-dimensional breathing exercise (seated posture).mp4

2. Improved dead bug style.mp4

3 Birds and Dogs Variations.mp4

4 Kneeling and moving back.mp4

5 Supine Single Leg Hip Extension.mp4

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Homework

01 Hip bridge support.mp4

02 Push-ups and knee raises.mp4

03 Cup Squat.mp4

04 Hip thrust with weight (2).mp4

04 Hip thrust with weight.mp4

05 Barbell Romanian Deadlift.mp4

06 Step Back Squat.mp4

07 Single Leg Hip Thrust.mp4

08 Autonomous fascial relaxation - quadriceps.mp4

09 Autonomous fascia relaxation--inner thigh.mp4

10 Autonomous fascial relaxation - calf triceps.mp4

11 Quadriceps stretch.mp4

12 Inner Thigh Stretch.mp4

13 Calf Triceps Stretch.mp4

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Strength training 2 (twice a week)

Week 4

01 Hip bridge support.mp4

02 Push-ups and knee raises.mp4

03 Hip thrust with weight (2).mp4

03 Hip thrust with weight.mp4

04 cup squat.mp4

05 Step Back Squat.mp4

06Seated elastic band leg abduction.mp4

08 Autonomous fascial relaxation - quadriceps.mp4

09 Autonomous fascia relaxation--inner thigh.mp4

10 Autonomous fascial relaxation - calf triceps.mp4

11 Quadriceps stretch.mp4

12 Inner Thigh Stretch.mp4

13 Calf Triceps Stretch.mp4

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Strength Training 3

01 Hip bridge support.mp4

02 Single Leg Hip Thrust.mp4

03 Barbell Romanian Deadlift.mp4

04 Single Leg Scissors Squat.mp4

05 Single Leg Roller.mp4

06Supported Squat.mp4

07 Hip Push.mp4

08 Autonomous fascial relaxation - quadriceps.mp4

09 Autonomous fascia relaxation--inner thigh.mp4

10 Autonomous fascial relaxation - calf triceps.mp4

11 Quadriceps stretch.mp4

12 Inner Thigh Stretch.mp4

13 Calf Triceps Stretch.mp4

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Strength Training 4

Week 5 to Week 10