Videos

Marine Aviation Training Support Group - 22

Corpus Christi, Texas

TRX Hip Hinge

U.S. Marine Corps Training and Education Command

June 23, 2017 | 0:39

TRX Hip Hinge

U.S. Marine Corps Training and Education Command

June 23, 2017 | 0:39

Player Embed Code:

Tags

ffdhamstringsUSMCTCOM#USMCTECOMFFIFORCEFITNESSGLUTESMARINECORPSFITNESSMARINECORPSPTLOWERBODYFLEXIBILITY

551166

TRX Hip Hinge

Lower Body Flexibility & Mobility Target Area – Hamstring & Glutes Preparation: The Marine will stand facing the anchor point with feet wider then hip width. They will have a handle in each hand with an over hand grip and be placing tension into the TRX. Execution: The Marine will maintain tension in the handle and push their hips back while pushing their hands forward. Keeping a flat back and both feet flat on the deck they will go until a stretch can be felt in the hamstrings and glute. The Marine will hold for a 2 count and return to the starting position. Common Mistakes: - Rounding in the back - Slack in the TRX

June 23, 2017

0:39

https://www.dvidshub.net/video/embed/551166

https://www.dvidshub.net/video/551166/trx-hip-hinge

U.S. Marine Corps Training and Education Command

https://www.matsg22.marines.mil/In-the-Media/Videos/?videoid=551166

FFDHAMSTRINGSUSMCTCOMUSMCTECOMFFIFORCEFITNESSGLUTESMARINECORPSFITNESSMARINECORPSPTLOWERBODYFLEXIBILITY

551163

TRX Hip Hinge Single Leg

Lower Body Flexibility & Mobility Target Area – Hamstring & Glutes Preparation: The Marine will place the TRX in single handle mode and stand facing the anchor point with feet hip width apart. They will grasp the handle with an over hand grip using both hands. Execution: The Marine will place tension into the TRX by pushing down on the handle. They will lift the right or left leg off the deck and hinge at the hip with an unlocked knee on the support leg and back flat. The Marine will go as far as they can until they feel a stretch in the hamstring and glute of the support leg. They will hold for a 2 count and return to the starting position. Common Mistakes: - Not keeping shoulder and hips square - Slack in the TRX

June 23, 2017

0:43

https://www.dvidshub.net/video/embed/551163

https://www.dvidshub.net/video/551163/trx-hip-hinge-single-leg

U.S. Marine Corps Training and Education Command

https://www.matsg22.marines.mil/In-the-Media/Videos/?videoid=551163

FFDHAMSTRINGSUSMCTCOMUSMCTECOMFFIFORCEFITNESSGLUTESMARINECORPSFITNESSMARINECORPSPTLOWERBODYFLEXIBILITY

551162

TRX Hip Drop

Lower Body Flexibility & Mobility Target Area – Lateral Hip Preparation: The Marine will place the TRX in single handle mode and side face the anchor point. They will hold the handle with both hands about 1 to 2 inches above their head with feet together and have tension in the TRX. Execution: The Marine will keep their hands above their head and push their hips out away from the anchor point. Both feet will stay flat on the deck and arms DO NOT extend. The Marine will hold for a 2 count and return to the starting position. Common Mistakes: - Letting the arms extend away from the head - Letting feet come off the deck

June 23, 2017

0:38

https://www.dvidshub.net/video/embed/551162

https://www.dvidshub.net/video/551162/trx-hip-drop

U.S. Marine Corps Training and Education Command

https://www.matsg22.marines.mil/In-the-Media/Videos/?videoid=551162

FFDUSMCTCOMUSMCTECOMFFIFORCEFITNESSMARINECORPSFITNESSMARINECORPSPTLOWERBODYFLEXIBILITYLATERAL HIP

551160

TRX Half Kneeling Y Fly

Lower Body Flexibility & Mobility Target Area – Upper Back Preparation: The Marine will start in the kneeling position with the right foot flat, left knee on the deck, and, both knees at a 90 degree bend, they will be facing the anchor point. The Marine will grasp the TRX handles with an overhanded grip. Execution: The Marine will extend the arms over head into a “Y” position maintaining tension in the TRX. They will press through the front heel and come up into a split squat stance. From the top position they will drop back down while keeping hands over head and tension in the TRX and tap the knee on the deck. Common Mistakes: - Slack in the TRX - Not keeping arms locked out - Not keeping forward knee over ankle

June 23, 2017

0:42

https://www.dvidshub.net/video/embed/551160

https://www.dvidshub.net/video/551160/trx-half-kneeling-y-fly

U.S. Marine Corps Training and Education Command

https://www.matsg22.marines.mil/In-the-Media/Videos/?videoid=551160

FFDUSMCTCOMUSMCTECOMFFIFORCEFITNESSMARINECORPSFITNESSMARINECORPSPTLOWERBODYFLEXIBILITYUPPER BACK

551157

TRX Forward Lunge with Hip Flexor Stretch

Lower Body Flexibility & Mobility Target Area – Hip Flexors, Quadriceps Preparation: The Marine will stand facing away from the anchor point of the TRX. They will have a handle in each hand with their palms facing forward. Execution: The Marine will step forward with the right leg and drop into a lunge keeping the front knee over the ankle. When they step they will reach up with the left hand pushing against the TRX. The Marine will activate the glute on the left leg to facilitate a better stretch. Common Mistakes: - Slack in the TRX - Not keeping front foot flat on deck

June 23, 2017

0:35

https://www.dvidshub.net/video/embed/551157

https://www.dvidshub.net/video/551157/trx-forward-lunge-with-hip-flexor-stretch

U.S. Marine Corps Training and Education Command

https://www.matsg22.marines.mil/In-the-Media/Videos/?videoid=551157

FFDUSMCTCOMUSMCTECOMFFIFORCEFITNESSQUADRICEPSMARINECORPSFITNESSMARINECORPSPTLOWERBODYFLEXIBILITYHIP FLEXORS

551153

TRX Active Straight Leg Raises

Lower Body Flexibility & Mobility Target Area – Hamstrings Preparation: The Marine will be place the TRX in single handles mode. They will lie flat on the deck and place their right foot in the TRX foot cradle. The Marine will slide their body down until the leg that is in the TRX is straight and a stretch can be felt in the hamstring. Execution: The Marine will press their hands into the deck and engage their abdominals. They will bring the leg that is not in the TRX up as high as they can while maintaining full extension in both legs and hips in contact with the deck. They will hold for a 2 count and return to the starting position. Common Mistakes: - Letting the hips come off the deck - Letting the free leg roll out

June 23, 2017

0:44

https://www.dvidshub.net/video/embed/551153

https://www.dvidshub.net/video/551153/trx-active-straight-leg-raises

U.S. Marine Corps Training and Education Command

https://www.matsg22.marines.mil/In-the-Media/Videos/?videoid=551153

FFDHAMSTRINGSUSMCTCOMUSMCTECOMFFIFORCEFITNESSMARINECORPSFITNESSMARINECORPSPTLOWERBODYFLEXIBILITY

551146

Squat to Stand

Lower Body Flexibility & Mobility Target Area – Hips Preparation: The Marine will start in the standing position with feet hip width apart. The Marine will squat down and place both hands flat on the deck between their feet. Execution: While keeping their hands flat the Marine will stand up and drive their hips up as far as they can at the top they will hold for a 2 count and return to the starting position. Common Mistakes: - Hands leave the deck

June 23, 2017

0:32

https://www.dvidshub.net/video/embed/551146

https://www.dvidshub.net/video/551146/squat-stand

U.S. Marine Corps Training and Education Command

https://www.matsg22.marines.mil/In-the-Media/Videos/?videoid=551146

FFDUSMCTCOMUSMCTECOMFFIFORCEFITNESSMARINECORPSFITNESSMARINECORPSPTLOWERBODYFLEXIBILITYHIPS

551144

Sprinter Stretching

Lower Body Flexibility & Mobility Target Area – Hamstring Preparation: The Marine will start in a half kneeling position on the deck with the back knee on the floor and the front foot flat on the ground. The Marine will place both hands flat on the deck to the right and left of their forward foot as if they were about to sprint. Execution: They will attempt to stand up with the hips traveling up and back while keeping the front foot and hands flat on the ground. The movement will be an attempt to straighten out the front leg. The Marine will push up and back as far as they can hold for a 2 count and return to the starting position. Common Mistakes: - No moving the hips straight up

June 23, 2017

0:41

https://www.dvidshub.net/video/embed/551144

https://www.dvidshub.net/video/551144/sprinter-stretching

U.S. Marine Corps Training and Education Command

https://www.matsg22.marines.mil/In-the-Media/Videos/?videoid=551144

FFDHAMSTRINGSUSMCTCOMUSMCTECOMFFIFORCEFITNESSMARINECORPSFITNESSMARINECORPSPTLOWERBODYFLEXIBILITY

551143

Slant Board

Lower Body Flexibility & Mobility Target Area – Calf Preparation: The Marine will start standing facing the slant board. Execution: The Marine will place both feet fully on the board and stand tall with the legs straight. Repeat with knees bent. Common Mistakes: - Allowing the heals to raise up

June 23, 2017

0:22

https://www.dvidshub.net/video/embed/551143

https://www.dvidshub.net/video/551143/slant-board

U.S. Marine Corps Training and Education Command

https://www.matsg22.marines.mil/In-the-Media/Videos/?videoid=551143

CALFFFDUSMCTCOMUSMCTECOMFFIFORCEFITNESSMARINECORPSFITNESSMARINECORPSPTLOWERBODYFLEXIBILITY

551138

PVC RDL Stretch

Lower Body Flexibility & Mobility Target Area – Hamstrings, Lower Back Preparation: The Marine will grasp the PVC pipe shoulder width apart with an overhand grip. They will stand up tall while maintaining neutral head and spine making sure the pipe is held at mid-thigh. Execution: The Marine will unlock knees slightly and hinge at the hips keeping the PVC pipe close to the body. They will keep the shoulders back and down as they descend until the hips naturally stop moving and a stretch can be felt in the hamstrings and glutes. The Marine will hold for a 2 count and return to the starting position. Common Mistakes: - Rounding of the low back - Locking out the knees

June 23, 2017

0:37

https://www.dvidshub.net/video/embed/551138

https://www.dvidshub.net/video/551138/pvc-rdl-stretch

U.S. Marine Corps Training and Education Command

https://www.matsg22.marines.mil/In-the-Media/Videos/?videoid=551138

FFDUSMCTCOMUSMCTECOMFFIFORCEFITNESSMARINECORPSFITNESSMARINECORPSPTLOWERBODYFLEXIBILITYHAMSTRINGS: LOWER BACK

551136

PVC Half Kneeling Hip Flexor

Lower Body Flexibility & Mobility Target Area – Hip Flexors Preparation: The Marine will get into a 1/2 kneeling position, ideally placing the knee on a soft surface. The back should be straight and both knees bent at 90°. Place the PVC pipe vertically with the arms fully extended and the bottom of the pole in contact with the floor. The PVC should be midline with the body. Execution: The Marine will drive the PVC pole down in the ground while engaging the abdominals. The Marine will then tilt the hips up towards the ceiling without lunging forward. Common Mistakes: - Lunging forward during the execution - Not activating the abdominals or glutes during execution

June 23, 2017

0:41

https://www.dvidshub.net/video/embed/551136

https://www.dvidshub.net/video/551136/pvc-half-kneeling-hip-flexor

U.S. Marine Corps Training and Education Command

https://www.matsg22.marines.mil/In-the-Media/Videos/?videoid=551136

FFDUSMCTCOMUSMCTECOMFFIFORCEFITNESSMARINECORPSFITNESSMARINECORPSPTLOWERBODYFLEXIBILITYHIP FLEXORS

551135

Passive Strap Stretch

Lower Body Flexibility & Mobility Target Area – Hamstrings Preparation: The Marine will be lying flat on the deck face up. They will loop one end of the strap around the ball on the right foot and hold the opposite end. Execution: The Marine will pull the right leg up by the strap while keeping it straight. They will bring the leg as high as they can until a stretch can be felt in the right hamstring. The Marine will keep the opposite leg locked out and in contact with the deck. Common Mistakes: - Opposite leg flexes and toes out - Leg being stretched bends

June 23, 2017

0:34

https://www.dvidshub.net/video/embed/551135

https://www.dvidshub.net/video/551135/passive-strap-stretch

U.S. Marine Corps Training and Education Command

https://www.matsg22.marines.mil/In-the-Media/Videos/?videoid=551135

FFDHAMSTRINGSUSMCTCOMUSMCTECOMFFIFORCEFITNESSMARINECORPSFITNESSMARINECORPSPTLOWERBODYFLEXIBILITY

551050

Half Kneeling with Rotation

Lower Body Flexibility & Mobility Target Area – Hip Flexors, Quads Preparation: The Marine will be in a kneeling position with the right foot flat and the left knee on the deck. They will place a PVC pipe across the back (horizontally) of their shoulders and have both a 90 degree bend in the front and rear legs. Execution: The Marine will engage their core, pull down slightly on the PVC pipe, and rotate towards the forward leg. They activate the glute of the side that is being stretched and keep the knee of the forward leg over the ankle. Common Mistakes: - Forward leaning instead of glute contraction

June 23, 2017

0:36

https://www.dvidshub.net/video/embed/551050

https://www.dvidshub.net/video/551050/half-kneeling-with-rotation

U.S. Marine Corps Training and Education Command

https://www.matsg22.marines.mil/In-the-Media/Videos/?videoid=551050

FFDUSMCTCOMUSMCTECOMFFIFORCEFITNESSMARINECORPSFITNESSMARINECORPSPTLOWERBODYFLEXIBILITYHIP FLEXORSQUADS

551040

Elbow to Instep

Flexibility & Mobility Target Area – Hips Preparation: The Marine will get into a lunge position, with front foot flat, the shin vertical and a slight bend in the rear leg Execution: The Marine will keep the front shin vertical and back leg extended, the Marine will bring the same-side elbow of the forward leg down to the instep of the front foot, while placing the hand of the opposite arm on the deck. They will drop the hips down toward the deck and at the same time keep the shoulders square to the floor. Common Mistakes: - Taking a small lunge step

June 23, 2017

0:31

https://www.dvidshub.net/video/embed/551040

https://www.dvidshub.net/video/551040/elbow-instep

U.S. Marine Corps Training and Education Command

https://www.matsg22.marines.mil/In-the-Media/Videos/?videoid=551040

FFDUSMCTCOMUSMCTECOMFFIFORCEFITNESSMARINECORPSFITNESSMARINECORPSPTLOWERBODYFLEXIBILITYHIPS

551031

Couch Stretch

Lower Body Flexibility & Mobility Target Area – Hip Flexors, Quads Preparation: The Marine will start in the kneeling position with the right foot flat and the left knee on the deck. They will lean forward at the hips and place both hands on the floor and position the left foot on top of a box or bench that is knee cap high. The Marine will ensure that their shin is making contact with the front of the box or is in a straight line up and down from the deck. Execution: The Marine will try to push themselves fully upright while keeping the front foot and the rear knee on the deck. They will activate the glute of the side that is being stretched. Common Mistakes: - Not keeping front foot flat - Not getting shin straight up & down

June 23, 2017

0:42

https://www.dvidshub.net/video/embed/551031

https://www.dvidshub.net/video/551031/couch-stretch

U.S. Marine Corps Training and Education Command

https://www.matsg22.marines.mil/In-the-Media/Videos/?videoid=551031

MUSCLEFFDUSMCTCOMUSMCTECOMFFIFORCEFITNESSMARINECORPSFITNESSMARINECORPSPTLOWERBODYFLEXIBILITY