@dkthemobilityguy: Trying to get a wider butterfly? I gotchu 🤝 If you want a wider butterfly then you need to improve your hip internal rotation (IR). Here are 4 mobility exercises that will help you do so. Coaching tips below ⬇️ 1️⃣ 90/90 IR lifts: 3 x 8-10 2️⃣ 90/90 IR Lift-Offs: 3 x 8-10 3️⃣ 90/90 IR Hovers: 3 x 8-10 4️⃣ 90/90 Passive/Active IR ISO: 3 x 3-5 (5-10s ISO) Some things to focus on when performing these exercises: ✅ The slower the better. Focus on performing each rep slow and controlled. You will get more out of each repetition. ✅ Push yourself. Much like strength training, we need to challenge ourselves to get the gains we want. If you complete a set and it felt easy. You probably did it wrong. ✅ Avoid “joint coupling”. This is where other joints team up to help you create more ROM. We do not want this. Irradiate tension through your entire body to isolate the hip we are working. 👉 If you’re a goalie looking for a wider butterfly or a coach who works with goalies, save this one for later. 👊
