'This is Andrew Fodge, TPI Certified Trainer, of Fitness by Andrew Personal Training based out of Scottsdale, AZ, with locations in Scottsdale and Mesa. With me today is Kelsey Kipp based out of Ancala Country Club. Today, we are going to work on some creative movements using a cable apparatus focusing on hip mobility and stability with core activation. We are going to try to go beyond some of the basic movements that you may have previously used a cable apparatus for. To try to get more into an isolation type position. Working the front and sides and rear of the hip. If you don\'t have a cable apparatus, you can use tubing and a buddy, or attach the tubing to an anchor. I prefer the apparatus because we can change the weight, we won\'t be going too heavy today because we want to make sure that the technique is sound.  Standing Cable Overs With the cable apparatus, I have taken the load off of the stacks and connected one side to the other, which basically creates a hurdle. You can easily adjust the height depending on your athlete. Stand right up next to the cable, glutes and abs engaged, arms crossed in front of the chest to prevent them from helping too much with stability. Once you are ready, bring one leg over the hurdle, then the other and come back. We are working hip rotation and mobility of the hip as well as stability as you shift from sided to side. It is a great warm up before you do squats or lunges. Great for getting the hips loosened up and warm. It helps to get the mind right as you are focusing on what you are doing. About 10 reps on each side.  Flow Row Single leg, single arm rowing pattern. Balancing on one leg with your thigh parallel to the floor, open up the hips as you pull back. This works stability of the hip and now it also has to help open and mobilize that open position. Left glute (glute medial, specifically) is getting a lot of attention and is having to do a lot of work. You don\'t need a lot of weight, it is a hip mobility exercise with a lot of stability. If you don\'t feel that part of the glute we pointed out, you are missing something. Either you are not opening up enough, the leg that is up is too low, or you are not getting enough rotation and need to go lighter. At least 10 reps per side  Standing to Full Kneeling Movement with Lateral Resistance With this next exercise, we are working on core activation without rotating the body. You will go from standing to full kneeling and back up without letting your hands get pulled off balance. We don\'t want the weight to win and we don\'t want you to over compensate in either one direction. We want that handle dead center lined up with the mid line of your body. Forcing core activation and making the inside and outside of the hips work the whole time. We can get the benefit of a step up or a lunge with this exercise. We are working the adductors, abductors and all of the stabilizers of the hips. This is and excellent exercise for the hips, legs, core and posture.  Pallof Press Starting in the full kneeling position, you will work your way up into a split stance. Although this looks like an upper body pressing movement, the emphasis that we want is on the core and the hips. As you move from kneeling to a standing position, remember to keep abdominals engaged, glutes engaged while you are moving your arms. Do 3-5 reps in each position. again not a lot of weight is needed.Posture is good and elbows are tucked in while you press out, full extension and pull back.   Those are our exercises using the cable apparatus. Hopefully you can add them into your current workout to work in some hip and core activation that you may not be getting. If you have any questions, feel free to contact us. We have locations in both Scottsdale and Mesa. We will be at Golf Fest February 12-13th 8am- 5pm at Longbow Golf Club. We will be doing complimentary golf fitness screenings. So contact us to schedule a time, or come by our booth.   Andrew Fodge is a certified Titleist Performance Institute golf fitness instructor, K-Vest Level 2 biomechanic specialist and the owner Fitness by Andrew LLC personal training in Scottsdale, Arizona. Andrew and his team specialize in Golf Fitness, Sport Performance Training, Weight Loss and motivational techniques. We are here to provide you with a comprehensive one-of-a-kind program to help you achieve real results. Call us at 602-638-3000 or email [email protected] for a complimentary golf performance or fitness screening in Scottsdale or Mesa.' 

Tags: fitness , Workout , Arizona , personal trainer , training , athlete , Scottsdale , golf , mesa , hip exercises , golf fitness , golf performance , Titleist Performance institute , cable exercises

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