Name: Playbook - Carissa Wong - Hips & hamstrings
Uploaded: 2023-07-18T03:32:15.335Z
Duration: 25 min
Description: Hips & hamstrings

Joshua

Opening the lower body to allow for straighter legs and a closer forward fold

Start on your hands and knees
Hands and shoulders aligned
Knees and hips aligned
Roll shoulders back, push hips back, push chest forward, squeeze shoulder blades together, and look up (inhale)
Hunch your back, tuck your chin to chest, and tuck tailbone in (exhale)

Cat cow

Lie face-down on floor
Bend one knee and reach foot to floor beside opposite waist
Alternate sides

Prone leg lifts and twists

Engage core and keep a flat back
Lift leg back and up
Straight leg
Square hips (keep both hips facing the floor)
Tap floor with foot and kick up
Use energy to kick, but don’t jerk up 
Repeat on other side

Tabletop leg kicks

Front knee and ankle in a line
Shift hips towards front heel (diagonally down)
Square hips (pull front hip back and back hip forward)
Lift lower belly up 
Sink hips closer to ground
Straighten front knee and push hips back
Keep hips squared

Low lunge to half split

Front knee and ankle in a line
Shift hips towards front heel (diagonally down)
Square hips (pull front hip back and back hip forward)
Lift lower belly up 
Sink hips closer to ground

Low lunge

Back knee and ankle in a line
Front knee as straight as possible
Square hips (pull front hip back and back hip forward)
Lift lower belly up 
Pull chest towards front foot

Half split

Front foot slightly forward and out to the side
Foot turned 45 degrees out
Keep pressing toes into floor
Shift hips towards front heel (diagonally down)
Square hips (pull front hip back and back hip forward)
Lift lower belly up 
Sink hips closer to ground
Rock side to side (focus on pushing more weight to front hip)

Lizard pose rocks

Front foot slightly forward and out to the side
Foot turned 45 degrees out
Keep pressing toes into floor
Shift hips towards front heel (diagonally down)
Square hips (pull front hip back and back hip forward)
Lift lower belly up 
Sink hips closer to ground
Focus on pushing more weight to front hip
Drop elbows to deepen stretch

Lizard pose

Bend front knee and bring foot in front of body
Foot closer to pelvis = gentler stretch
Foot further from pelvis = deeper stretch
Try to bring front knee to 90 degrees
Square hips (both hips facing forward, pull front hip back and back hip forward)
Stay up straight, lean forward, or fold forward 
The more you lean forward = the deeper the stretch

Hips & hamstrings

Community

More workouts from Carissa Wong