The Kneeling Hip Flexor stretch RKC hard style

This drills uses the RKC strength-stretch principles that apply not only to mobility and flexibility training but to the eccentric component of many strength exercises, specialy for the lower body, with or without kettlebells swings, squats, etc.

Get in the kneeling lunge position. Place your feet " on railroad tracks". Keep your torso upright and the shin of the front leg close to vertical during the entire stretch.

Pop up your pelvis, squeeze your glutes and push your hips forward. When pushing forward make sure to lead with your hips. -Not with your chest.

Make sure to keep most of your weight on your rear knee. Keep your spine tall during the entire stretch.

Push the kneeling leg forward. At the same time, squeeze your leg muscles and your rear end for two secs and release. Increase the range of motion by pushing your pelvis forward. Do one rep every two secs a couple of times.
If you are stretching your right leg hip flexor, raise your right arm overhead and lean to your left. Squeeze your rear end. Make a circle with your pelvis clockwise and counter clockwise with rythmical movement. Pry pulling the hips out of their sockets to make space.

Switch legs and repeat.

Enjoy!

In Mighty Strenth,
Marty Covault RKC

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