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

Front Splits

Get your front splits - hip mobility

Get Your Middle Splits - hip mobility

Myofascial Hip Release

Loving the workouts so far! I'm surprised that I'm almost able to keep up. I'm feeling the progress for sure! Thanks for putting together these programs that are accessible and challenging at the same time.

Get your front splits - hip mobility

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