Name: Playbook - Corinne Nicewick - Get your front splits - hip mobility
Uploaded: 2022-07-02T19:15:37.270Z
Duration: 20 min
Description: Get your front splits - hip mobility

Placing your hand on something for support, swing your leg forward and backward trying to keep core engaged and back straight

Medial Leg Swings

- lying on stomach with arms out to the side, lift right leg up and bend leg at 90 degrees
- rotate at hip and try to bring right toe to left hand without moving your hand
- hold engagement for a beat and then return back to start
- repeat on other side to complete one rep

Lying Hip Flexor Rotations

- lying on back, bring one knee to chest and hold it in with hands in the knee pit
- holding position, engage leg open, pushing opposite leg into the ground to counter the movement
- close and repeat

Back Lying Dynamic Hamstring Opener

Hip Flexor Engagement

- in a deep lunge and knee lifted up off the ground, keeping hips pushed forward and engaged, pulse up and down

Deep Lunge Pulses

- sitting forward in a deep lunge with knee on the ground, use hamstring to pull foot up off the ground
- try to keep hip rotated forward and square to body and keep it from moving during exercise

Deep Lunge heel pulses

- in a deep lunge, bring chest forward and rock back hip toward ground and back to top.
- repeat on both sides

Deep Lunge Hip Flexor Rotations

Advanced warm up:

Starting in a lunge, Place shoulder under front thigh.
Use quad to actively engage leg open without moving back leg.
Repeat on both sides.

Advanced: shoulder split pulses

Pigeon Pulses

Front Lunge Hamstring Stretch

Keep hips square and hip flexor engaged 

Advanced: Over Splits
Use blocks to lift front heel off the ground

Get your front splits - hip mobility

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