The Method

Half Kneeling Hip Flexor

Smash, stretch, and activate corrective strategies for the half kneeling hip flexor screen — releasing quad and psoas restrictions, improving hip extension range, and activating glutes.

All Corrective Exercises

Watch the Videos

Enter the access code from your book and your email address to unlock every assessment, screen, and corrective exercise video.

Smash

Soft tissue work to release restrictions and improve tissue quality.

Psoas Smash

Prone hip smash (lacrosse ball)

Hip flexor smash (squishy ball)

Quad smash with single knee flexion

Quad & Adductor Smash

Hip Flexor Smash on foam roller

Stretch

Restore range of motion and lengthen restricted tissues.

Banded Hip Distraction

Cobra/ upward facing dog

Front to Back Leg Swings

Couch Stretch

Couch stretch with added band on rear foot and over shoulder

Half kneeling banded hip flexor stretch

Slider Reverse Lunge

Hip flexor stretch with hip rotation

Activate

Strengthen and reinforce neuromuscular control.

Single leg glute bridge

Banded Internal Rotation

Quadruped donkey kicks

Cable Standing Donkey Kick

Skydivers

Bridge Marching

Reverse Tabletop

Reverse Plank

Quadruped Core Stabilization

Smash

Psoas with Pso-Rite or device designed to release Psoas
Hip flexor with barbell, foam roller, 3″ pipe or small ball
Hip flexor with small squishy or hard ball
Double quads with foam roller and single knee flexion
Quads with foam roller

Stretch

Couch stretch
Couch stretch with added band on rear foot and over shoulder
Half kneeling banded distraction hip flexor stretch
Cobra pose / upward dog
Forward and back leg swings
Single leg drop off massage table or tall box
Val Slide reverse lunges

Activate

Reverse table top or reverse plank
Single/double leg glute bridge
Variety of floor bridges and bridge marching
Standing donkey kicks — knee lift holds above 90 degrees
Quadruped donkey kicks
Quadruped bird dogs
Sky divers with bent knees