If anyone has the agile 8 program handy, please link here.

Thanks!

If anyone has the agile 8 program handy, please link here.

Thanks!

The Agile 8

1. Foam roll your IT band — Start just below your hip and roll up and down to your (outer) mid-thigh ten to fifteen times, focusing on any tight spots. Then perform ten to fifteen "rolls" starting at your (outer) mid-thigh and rolling all the way down to the outside of your knee. Again, focus on the tight areas.

2. Foam roll your adductors — Start just below the crease of your hip and roll up and down your (inner) mid-thigh ten to fifteen times, focusing on any tight spots. Then perform ten to fifteen "rolls" starting at your (inner) mid-thigh and rolling down to the inside of your knee. Again, focus on the tight areas.

3. Glute/piriformis myofacsial release with a tennis ball — Take the tennis ball and sit on one your left butt cheek with a slight tilt. Cross your left leg. Roll for 30 seconds or so. Switch cheeks and repeat. Feel free to cry.

4. Rollovers into "V" sits — Perform ten reps.*

5. Fire hydrant circles — Perform ten forward circles and ten backward circles with each leg.*

6. Mountain climbers — 20 total reps.*

7. Groiners — Perform ten reps. Hold the last rep for ten seconds. Make sure to push your knees out with your upper arms while dropping your butt down.*

8. Static hip flexor stretch — Perform 3 sets of 10 seconds on each leg. Complete all three sets on one side before moving to the other.

I had that problem before. I solved it after I learned how to use my hips to come out of the hole.

Fire_Rock, I'm not certain how I come out of the hole.

I'm planning to lift tonight so I'll see if I can make a video of my form.

Try to pull the floor apart with your feet.

If you stand with your feet shoulder width apart with your hands on your hips and pull the floor apart, you'll feel your hip flexors fire. Do that at the bottom of the squat.

Disclaimer: the floor won't actually pull apart, unless you're on roids or creatine

Bump

Try to pull the floor apart with your feet.

If you stand with your feet shoulder width apart with your hands on your hips and pull the floor apart, you'll feel your hip flexors fire. Do that at the bottom of the squat.

Disclaimer: the floor won't actually pull apart, unless you're on roids or creatine

This. Just pushing the knees out instead of starting the spread at the feet can be the problem. It engages the entire hip complex, including glutes that might not otherwise fire. Spreading the floor, you'll be more stable and probably lift more, too.

Bump. Do 90% of the stuff anyways due to my running injury but a few things I could use. Also #3 could easily be done just as well on a foam roller.

Update - did Agile 8 last night before stronglifts. I found a lot of sore and tender spots that I really wish I had been working on for months rather than continuing to train with knots and problems!

I did my squats with the technique described here and while I feel lingering soreness from my previous work, pushing the floor apart with my feet made a significant improvement in my form (and capacity).

Just bumping to see if your hip pain is any better now.

Bumpin' it on! I have major hip flexor injury and very interested to hear your results on the pain and how you feel in a couple days. Sure as hell hope you've found your solution!

That's great advice there.
(Bumps)

Bumping because there is some fantastic stuff in this thread.

I also have very loose joints - what you were saying about being too flexible is absolutely true. The solution is to be super careful about your alignment or you risk popping your joints out or stretching ligaments instead of muscles. Foam rollers and tennis balls are absolutely the way to go and if you are super flexi much better for you than stretching!