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In this weeks designed to move we are going to review the bicep femoris or the lateral hamstring. A common movement distortion syndrome is called excess pronation syndrome. This is where there is an excess flattening and turning out of the foot when you put weight into it. This causes the shin bone or tibia to rotate internally bringing both the knee and upper leg bone with it. When this happens the lateral hamstring called the bicep femoris has to flex to stabilize the tibia. This makes it tight and inflexible. Since the bicep femoris contributes to lumbopelvic stability the altered tension relationship from the pronation syndrome can lead to issues in the hip and back. That's why today we're going to show you how to reduce the tension and strengthen the muscles that help to support the right movement profiles. Let's dig in.

"10 MINUTE
WORKOUT OF THE WEEK | Rectus Femoris & Core"
"Overview
Todays Focus: Bicep Femoris (Lateral Hamstring)
Goal: Injury prevention, alignment, stability, strength
Time Commitment:
Prevent & Inhibit: 1min
Prevent & lengthen: 1min
Align & Activate: 1 min
Integrate & Move: 1 min
Integrate & Strengthen: 1 min of both sides of the body

Complete each circuit on both sides of the body."
"PREVENT & INHIBIT
This is a static release of the bicep femoris using a lacrosse ball"
"SIDE CARD SEG 2
Why: Your lateral hamstring becomes adaptively tight as it attempts to control the internal rotation of the femur and tibia
Benefit: Reducing the tension in the bicep femoris will aid in establishing neuromuscular control of the hip and by extension the foot"
"PREVENT & LENGTHEN
This is a static stretch of the bicep femoris using just body weight"
"SIDE CARD
Why: We want to be less reliant on the lateral hamstring for stability at the knee and ankle.
Benefit: Lengthening these muscles will establish the correct force couple relationships in the ankle, knee and hip "
"ALIGN & ACTIVATE
Foot inversion isolating the posterior tibialis using a resistance band"
"SIDE CARD
Why: the posterior tibialis becomes functionally lengthened due to excessive internal rotation of the leg
Benefit: strengthening the tibialis will increase the stability of the foot allowing the body to efficiently absorb forces from the ground"
"INTEGRATE & MOVE
Side lying hip external rotation isolating the gluteus medius using body weight"
"SIDE CARD
Why: the gluteus medius helps to decelerate internal rotation of the leg
Benefit: strengthening the gluteus medius will help to stabilize the knee and ankle "
"INTEGRATE & STRENGTHEN
Triplainer single leg balance isolating the posterior longitudinal system using just body weight"
"SIDE CARD
Why: applying the activation and lengthening elements into a balance position will create functional movements in everyday life
Benefit: coordinating the right muscle firing pattern at the ankle and hip will help to reduce injury and increase performance"