Name: Playbook - Corinne Nicewick - Hip Mobility Routine - Pancake
Uploaded: 2022-06-20T21:00:30.171Z
Duration: 45 min
Description: Hip Mobility Routine - Pancake

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.

Chris

Rebekah

It was good, showed me how tight I am haha

Kevin

Amazing!! Didn’t realize how much flexibility I lost over the years 😭

Charlie

This routine helps to open up your hips to get a deeper pancake stretch

Keep knees at a right angle and rotate around
More of a functional hip opener than a stretch

Hip Rotation Opener

- Keeping knees at 90 degrees, open up hips as much as possible with comfort
- rock back and forth in this position allowing yourself to drop further into a deeper stretch

Frog Rocks

Without moving your hips, lift your heel off the ground.
The movement should be minor, especially if you’ve never done this before.
Don’t expect a lot.

Frog stretch toe pulses

- 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

- place one foot on other knee
- bring foot/knee closer to face and reach through the hole made by the legs to pull leg closer to chest via the shin
- for more stretch, push on the stretching knee to rotate hips

Lying Glute Opener

- grabbing the bottom of your feet, try to keep spine elongated and pull knees to either side of the chest
- focus on flattening the lower back to the ground while simultaneously bring knees towards the ground

Happy Baby Pancake Opener

- in a straddle, reach arms up and above head
- create as large of a circular motions with arms as possible each time bringing your chest closer to knees and the ground
- activate my engage knees and toes away from the center
- make sure to switch up the direction of your rotation

Pancake circles

*review this tip*

- with you pancake stretch, the focus should start from your belly button and then slowly move up
- you should driving your chest further forward away from your hips, and only towards the ground after fully extended this way
- engage your quads and knees backward while keeping your glutes engaged to do so

Pancake lower back engagement

- Place a block or firm pillow under your knee 
- keeping back straight, engage forward with belly button
- engage quad to straighten leg and relax
- repeat for set amount of reps on EACH SIDE

Pancake singular quad engagement

- trying to keep back straight as possible and knees and toes engaged away from the center, lean forward
- focus on bringing belly button closer tho the ground as a priority, then chest forward
- after you go as forward as you can, fully engaged, relax and drop nose to ground
- engage again bringing forward after a few seconds and repeat this process

Hip Mobility Routine - Pancake

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