Share this with your friends who endlessly foam rolls
Most people just mash their hip flexors with a ball. Feels good, sure… but it doesn’t train the tissue.
Here’s what actually makes a difference:
1️⃣ Isometric ramping on the ball: push your knee into the ground, gradually building the effort, then ramp down in the span of 10 seconds. Work this process continuously for 2–3 minutes. This teaches your nervous system control over the hip flexor tissue, not just relief.
2️⃣ Deep lunge isometric hold: load the hip flexor in length, this begins to fortify the hip flexor tissue which is crucial for running. Hold this position for 2-3 minutes.
3️⃣ Hip Extension Eccentrics: use a back extension machine and with control load into max hip extension. There will be a some lumbar contribution to this as well but that is the point to get a maximum pull on the hip flexor tissue.
The combo? Better control, stronger hips, and a stride that feels smoother and more powerful without that nagging “tight hip flexor” on long runs.
Your best mobility work depends on your anatomy. here’s mine 👇
These are the drills that work best for my anatomy , if I perform them well and keep exploring variations of the same principles, I can keep running at a high level, pain-free.
Not an exhaustive list but features many staples.
Training is really about finding what works for your body and learning how to progress that stimulus over time.
Not everything works for everyone, but when you find the right inputs, everything changes.
💬 Share this with your running friend who’s always hurt.
And let me know below if you want an upper-body version next time.
📲 Learn Mobility Is Now in Your Pocket
The Learn Mobility App is live, and we’re kicking things off with a free week of training.
Want to see what smart, joint-first training feels like?
We put together 5 of our most-loved classes so you can test it out inside the app.
No fluff. Just sessions that actually help your hips, shoulders, and spine feel and perform better.
💥 What’s included in the free week:
• A daily joint care routine
• Hip, spine & shoulder-focused classes
• Coaching-style guidance to follow every move
🎁 To get it:
Comment APPWEEK and we’ll send the private access link straight to your inbox.
✌️ A curated experience from our studio to help you feel the difference in one week.
Ready to move better?
Let’s go.
This is what a lot of sessions actually look like ✔️
We’re not trying to do everything
We’re finding what’s limiting the athlete and putting real training into that area😎💪
@Kinstretch Certification
Day 1☝️ 📍NYC 🗽
#KINSTRETCH is our answer to group training. An internal system that lets each person tailor the class experience to their specific needs.
REGISTRATION NOW OPEN
Early Bird ends May 15 🚨
FRS® Speed Summit IV is live.
Speed is not just mechanics.
Speed is a biological output.
Every step, cut, and strike depends on the tissues that produce, absorb, and transmit force at speed.
At this year’s Summit, we’ll examine the internal capacities that make speed possible:
• Elastic energy storage and release
• Force–time characteristics
• Positional strength and velocity expression
• Tissue-specific loading strategies
• Rotational dynamics, linear velocity, and high-speed contraction
This is not another speed-drill weekend.
It is a deep dive into the biological structures that determine whether speed can actually emerge.
Build capacity. Produce speed.
Join me alongside the FRS Team in Newberg, Oregon for a weekend of new lectures and hands-on breakouts.
Enroll now.
Link in stories
FunctionalAnatomySeminars.com
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#FunctionalRangeSystems
#FRSsummitIV
#FunctionalRangeSpeed
🧨 REGISTRATION NOW OPEN
🗓️ Early Bird ends May 15
FRS® Speed Summit IV is live.
Speed is not just mechanics.
Speed is a biological output.
Every step, cut, and strike depends on the tissues that produce, absorb, and transmit force at speed.
At this year’s Summit, we’ll examine the internal capacities that make speed possible:
• Elastic energy storage and release
• Force–time characteristics
• Positional strength and velocity expression
• Tissue-specific loading strategies
• Rotational dynamics, linear velocity, and high-speed contraction
This is not another speed-drill weekend.
It is a deep dive into the biological structures that determine whether speed can actually emerge.
Build capacity. Produce speed.
📍Join us in Newberg, Oregon for a weekend of all-new lectures and practical breakouts led by @drandreospina and the FRS Team.
#FunctionalRangeSystems
Bowing the Stretch 👀
👉 This is where you get fooled…
Going further, lifting higher, chasing more range
feels like a better stretch…
But sometimes, you’ve just found a way around 🔁 the tissue and put yourself in a position with less control, and not very effective.
That’s where bowing the stretch comes in 🕵🏼♂️
It’s about setting up your position so you can efficiently direct tension where you actually want it.
Scan and find your best position, and everything changes:
Maybe less range…
but more clarity ✅
More intention ✅
More result ✅
Next time you set up for a stretch, ask yourself:
Am I actually targeting what I want?
CARs are a polygraph for joint function, ask the joint to move in isolation, and it shows you the truth.
Just wrapped up day ☝️ of @functional_range_conditioning in Tuckahoe, NY
