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What You’ll Discover in Eric Wong – Hip Control
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Eric Wong – Hip Control
Neglecting these three Muscle Groups during your training can make you stiff and tight and creates muscular imbalances that cause nagging, unbearable pains.
How this Popular Fitness Concept Creates Imbalances in Your Body Came to Be…
I learned about this method from my first mentor in the fitness industry named Paul Chek…
Since 2005-2007: I spent around $10k on books, courses, and intensives to learn as much from him.
This was for a 5-year honours degree in Kinesiology.
While common today, Paul was the first person I’d ever heard talk about creating resistance training programs based on something called the MOVEMENT PATTERNS, instead of bodybuilding style body part training (chest, bi’s, quads, abs, etc).
Paul’s system included 7 distinct movement patterns: squat, lunge, bend, push, pull, twist and gait.
The system was easy to implement and I found it to be both more efficient and effective in improving my fitness and performance. EFFICIENCYIt takes less time at the gym.
This was especially helpful for combat athletes who were already in my gym.-3 hours, 6 times a week
Training based on these principles will continue for the next few decades. “movements not muscles” It became increasingly popular thanks to many teachers who promoted it, including Gray Cook (creator of the Functional Movement Screen).
It was in 2008 when Men’s Health released a book called “The New Rules of Lifting” that the concept officially went mainstream.
The trend has grown stronger since then with the rise of weightlifting, powerlifting, and CrossFit. All of these movements focus on the same movements and exercises.
Your blueprint for greater lower body strength, stability and mobility and elimination of problems associated with muscular imbalances
Hip Control The hip joint is designed to improve the natural function and movement. This will eliminate problems such as back pain, hip pain, immobility, injury due to muscular imbalances, and inflexibility.
You’ll encounteYou will learn a variety of techniques throughout the course, including these:
Technique # 1: Dissociation
By breaking apart coupled movements, dissociation can create joint and movement independence within your body.
There are 4 primary coupled movements affecting the hip that must be broken to restore proper function using the Dissociation technique, otherwise you’ll never restore the natural capabilites of your body.
Technique #2: End Range Activation Sequenc
Strengthening the muscles that are able to move at this range is key to maximizing range of motion.
Three groups of muscles can be strengthened at every end range of motion. These are the muscles that bring you into the range, the ones that take you out of range, and the rotators.
By strengthening all 3 groups, you’re telling your neuromuscular system, “We’re strong and stable here – let us use it!”This prevents the muscles from contracting reflexively.
If you’re looking for greater flexibility and mobility, the End Range Activation Sequence is your ticket.
Technique #3: Full range of CONTROL
Moshe Feldenkrais, a movement teacher, has my favorite definition of movement control. He defined it as: “movement reversibility”.
Movement reversibility refers to the possibility of stopping and resuming or reversing a motion at any time during a range.
By utilizing techniques that develop full range of control (ROC), you’re building strength and stability through the full range, which decreases injury risk.
You’re also strengthening the passive tissue system, including ligaments and other passive joint structures, for added “backup” In the case of muscular overload, fatigue, or motor control errors, stability is possible.
These are just three examples of the many techniques available. Hip Control that will help restore your body’s full function and mobility.
But it’s not just the innovative techniques you’ll learn that get results, but the SEQUENCE in which the techniques are executed.
Module 1
• Basic movements and hip joint anatomy
• Assessments including a challenging and complex movement goal
• The concepts of alignment and joint centration with exercises
• An introduction to dissociation with exercises to begin the process
Module 2
• Restoring soft tissue quality and function with Active SMR
• Open vs. closed chain movement
• Additional movements of the hip
• Additional exercises to train dissociation
Module 3
• Hip Control Routine #1
• Introduction to the key positions of Hip Control
• Flexibility vs. mobility
• Scaling movements
Module 4
• Progression of HC1
• Refinement of the Key Positions
• Training on and exploration of the lower body Fundamental Movement Patterns
Module 5
• Hip Control Routine #2 (HC2)
• The M/AP: Movement and/or Activation Pattern
Module 6
• Progression of HC2
• Mid-terms! Re-Assessment to measure progress
• End Range Activation to gain and solidify mobility: agonists, antagonists, rotators
Module 7
• Hip Control Routine #3
• Control = Movement Reversibility
Module 8
• Progression of HC3
• Passive tissue strengthening
Module 9
• Hip Control Routine #4 (HC4)
• Transitions
Module 10
• Progression of HC4
• Ensuring measurable progress through aids i.e. Increase your height using hovering side kicks
Module 11
• Hip Control Routine #5 (HC5)
• Progression through increasing complexity for continued neuromuscular adaptation
Module 12
• Finals! Re-Assessment #2
• Progression of HC5
• Basic movements and hip joint anatomy
• Assessments including a challenging and complex movement goal
• The concepts of alignment and joint centration with exercises
• An introduction to dissociation with exercises to begin the process
Module 2
• Restoring soft tissue quality and function with Active SMR
• Open vs. closed chain movement
• Additional movements of the hip
• Additional exercises to train dissociation
Module 3
• Hip Control Routine #1
• Introduction to the key positions of Hip Control
• Flexibility vs. mobility
• Scaling movements
Module 4
• Progression of HC1
• Refinement of the Key Positions
• Training on and exploration of the lower body Fundamental Movement Patterns
Module 5
• Hip Control Routine #2 (HC2)
• The M/AP: Movement and/or Activation Pattern
Module 6
• Progression of HC2
• Mid-terms! Re-Assessment to measure progress
• End Range Activation to gain and solidify mobility: agonists, antagonists, rotators
Module 7
• Hip Control Routine #3
• Control = Movement Reversibility
Module 8
• Progression of HC3
• Passive tissue strengthening
Module 9
• Hip Control Routine #4 (HC4)
• Transitions
Module 10
• Progression of HC4
• Ensuring measurable progress through aids i.e. Increase your height using hovering side kicks
Module 11
• Hip Control Routine #5 (HC5)
• Progression through increasing complexity for continued neuromuscular adaptation
Module 12
• Finals! Re-Assessment #2
• Progression of HC5
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