Name: Playbook - Dr. Caleb Burgess - Global Hip Mobility - Level 3
Uploaded: 2024-04-19T04:48:15.120Z
Duration: 15 min
Description: Global Hip Mobility - Level 3

If you're looking to get more mobile hips in all planes of motion, this is the Level 3 routine to build off of Level 2.

If you haven't checked out the Level 1-2 routines yet, start there first.

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

These exercises are meant to be performed daily.

- Hold 5 sec per rep

Set up:
- Sit on a surface that is high enough so that your feet don't touch the ground (if possible); you can use pillows or pads on a chair to make sure that you are high enough if your chair is too low
- Place the non-working leg slightly out to the side as shown to create space for the working leg

Movement:
- Slowly lift your foot inward toward the other leg so that your upper leg rotates on a perfect axis
- Try not to leg your upper leg/thigh move inward or up and off of the sitting surface as you do this
- Then hold at the top position for the prescribed time before slowly lowering back down to the start position
- Repeat for the prescribed reps

Seated Hip External Rotation

- Hold 5 sec per rep

Set up:
- Sit on a surface that is high enough so that your feet don't touch the ground (if possible); you can use pillows or pads on a chair to make sure that you are high enough if your chair is too low
- Place a ball, yoga block, book, folded towels etc between your lower thigh/knees, ideally thick enough so that your legs are facing straight forward and parallel to each other (this doesn't have to be perfect)

Movement:
- Slowly lift your foot out to the side so that your upper leg rotates on a perfect axis
- Try not to leg your upper leg/thigh move out to the side or up and off of the sitting surface as you do this
- Then hold at the top position for the prescribed time before slowly lowering back down to the start position
- Repeat for the prescribed reps

Seated Hip Internal Rotation

- Perform slow and controlled

Set up:
- On hands and knees so that hands are directly under the shoulders and the knees are directly under the hips

Movement:
- Perform the movement as shown within your available range and pain tolerance
- Limit motion at the pelvis and low back so that you can get the majority of the motion at the hip joint (keep your "core" stiff to help with this)
- Push into the limits of your range of motion as much as you can...however, if this is too painful DURING or AFTER you finish, make sure to not push as hard into the stretch (decrease the range of motion into the positions that increase pain)

Quadruped Hip Rotations through Range

- Rest 30 sec between sides

Set up:
- Stand in front of a wall with both feet on the ground, and push your hips backward as you hinge at the hips and place both of your hands on the wall
- Lift one leg off of the ground and stand with your knee slightly bent (still pushing your hips back)

Movement:
- Rotate the HIPS (pelvis) as far as you can toward the inner side of the foot that is on the ground, and then reverse the movement to rotate as far as you can toward the other side, and then repeat

Tips:
- Try to keep your trunk stiff (keep your stomach muscles tight) so that the movement comes mostly from the hips, rather than the spine

Hip Airplanes - Hands on Wall

Global Hip Mobility - Level 3

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 3

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