Name: Playbook - Dr. Caleb Burgess - Global Hip Mobility - Level 2
Uploaded: 2024-04-19T04:48:15.115Z
Duration: 15 min
Description: Global Hip Mobility - Level 2

If you're looking to get more mobile hips in all planes of motion, this is the Level 2 routine to build off of Level 1.

If you haven't checked out the Level 1 routine, start there first.

This are designed for the beginner in mind, although they can still help people of all levels of mobility if the intensity is high enough.

These exercises are meant to be performed daily, and once you feel like you have mastered them and they start feeling like you're not gaining much more from them, move on to the Level 3 workout.

- Hold 5 seconds per rep
- Perform 10 reps on each side

Set up:
- Hold on to a chair or other sturdy surface in front of you with your feet wide as shown

Movement:
- Slowly lunge to the side while sitting your butt back into an imaginary chair to feel a stretch in your inner thigh of the straight leg
- Hold for the prescribed time before standing back up and reversing directions
- Alternate sides on each rep

Lateral Lunge with Hand Support on Chair - Alternating Sides

- Hold 5 sec per rep

Set up:
- Lay face down with your hands on your pelvis as shown, and 1 knee bent to 90 degrees

Movement:
- Slowly rotate your foot inward (toward your other leg) as far as you can WITHOUT allowing your pelvis to rotate in that direction (use  your hands as a guide)
- Hold for the prescribed time, then return to the start position
- Repeat for the prescribed reps

Prone Hip External Rotation

- Hold 5 sec per rep

Set up:
- Lay face down with your hands on your pelvis as shown, and 1 knee bent to 90 degrees

Movement:
- Slowly rotate your foot outward (away from your other leg) as far as you can WITHOUT allowing your pelvis to rotate in that direction (use  your hands as a guide)
- Hold for the prescribed time, then return to the start position
- Repeat for the prescribed reps

Prone Hip Internal Rotation

Hold 5 sec per rep

Set up:
- See video, with foot of leg to be stretch on a chair, bench or box
- Place hands on a stable surface in front of you (chair used in this video)

Movement:
- Squeeze your glutes by "tucking your tail" (posterior pelvic tilt)
- You should feel a stretch in the front of your thigh and/or groin/hip region
- If you don't feel the stretch yet, move your foot slightly farther back on the chair or move the foot that is on the ground further forward at the set up

Tips:
- You should NOT feel increased pressure and pain in your lower back...if you are, it's likely due to leaning backward at your upper trunk and arching your low back backward...don't let this happen
- If you don't feel much of a stretch, place your foot further backward and/or place something (like a pillow) onto the chair to elevate your foot higher
- If it's too intense or you can't keep from arching your back, slide your foot further forward on the chair and/or move the foot on ground closer

Standing Quadriceps Stretch with Foot on Chair

Global Hip Mobility - Level 2

Hip Mobility - Start Here!

Very good - loved the feeling of the pelvic tilt!

Nancy

All of these routines I've been doing have been excellent.

A nice beginning in building my hip Mobil. I definitely feel it.

Sharod

Hip Flexor Mobility - Level 1

Looks easy but it’s actually a killer program.

Emily

Really enjoyed the set of exercises really helps me

Jay Karia

Mawgan Wilkins

Hip Flexor Mobility - Level 2

Gerard

Hip Flexor Mobility - Level 3

Whole new experience. Already did some hip exercises, but these are easy to follow and seem efficient

Global Hip Mobility - Level 2

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