150710 Friday – Hip and Low Back Mobility Seminar this Saturday!

Hip and Low Back Mobility Seminar this Saturday!

Join Dr. TJ Bachmeyer, Diablo CrossFit member and owner of the SPINE Chiropractic Care for a two hour seminar covering Hip and Low Back!  This class is for EVERYONE that squats, snatches, rope climbs, burpees, sits at a desk, drives a car, you get the idea… Correct Mechanics and motor patterns in the hips and low back are crucial to CrossFit.  In this workshop we’re going to go after every corner and tight movement you’ve got and correct them, fast! We’re going to give you an arsenal of mobility drills and corrective exercises and motor pattern corrections that you can use specifically for your personal hip and low back squeaks, pains and restricted ranges of motion.

What the seminar will cover:

  • Hip position and testing for restricted movement
  • Correct position for hip and low back
  • Mobilization at the box and at home
  • Corrective tools to mobilize, rehab, and prevent injury
  • Deeper squat position
  • Eliminate low back shear and pain
  • How to achieve PR’s and more PR’s!
  • Correct Lifting and set up

REGISTER HERE

FREE for No-Limits Ultra, $10 for members, $25 for non-members.
This class in non-refundable but can be transferred to another event or clinic in the future.

Mobility: Hip Mobility


Skill Practice Warm Up: Work up to a challenging farmer carry with Dumbbells or Kettlebells.


Strength: Back or box Squat 5 – 5 – 5 – 5 – 5 (5 Sets of 5 Reps “Strong Effort” – Increasing Load Each Round).

Super Set: None, more time to squat and recover in between sets.


Metabolic Conditioning: “Meet at Fisherman’s Warf” – 2 Rounds For time.

15 back Squats (Performance: 135lbs, Athletic*: 85lbs, Health: 55lbs)

Row (Performance: 500m, Athletic*: 500m, Health: 450m)

1 Minute Rest

*Women’s “As Prescribed” Performance weights and reps (Rx)

Scaling Guide: 6 – 9 Minutes

Scale Up: 155/105 and do a third round.

Coaching Tips: The weight for the squats should be such that you can do at least the first round unbroken (not needing to drop the bar).  It is fine if you pause at the top a couple times to slow them down a bit!  The legs should be a bit spiced up from the squats when you get on the rower, so using a more hip centric pull can help you get a few pulls in before your legs recover from the squats.

Log your results online by clicking here.

Compare to: New Workout!

*Women’s “As Prescribed” weights and reps (Rx)


Optional ‘Cash Out’: 100m db/kb farmer carry, 15 burpees, 2 rounds

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