Name: Playbook - Dana Linn Bailey - HIP MOBILITY ROUTINE
Uploaded: 2023-01-25T20:11:13.947Z
Duration: 10 min
Description: HIP MOBILITY ROUTINE

Sarah

Andrea

Dana Kinman

Raul Garcia

Did this after my leg workout def gonna do before too! Great hip opener! My hips suck so I always have to do a good warmup before I do any legs 🙌🏻

Danielle

The deep squat knee touch the ground stretch is there a beginner version of that? Able to deep squat but had to put hand on the floor to drop a knee.

Michael

Fravivy

Wendy Mosley

Shana [Shawna]

Erin

Kassey Lay

Rocio Peters

Been doing this daily for a week with minor modifications. It’s really helping with mobility with a low back injury. I will continue before each workout. Thanks!

Nicole

Sierra

Brandy

Drew

Ouch. Still sore from Tuesday this was painful but great 🔥

Carrie

Roxane

LaShawn Biney

Courtney

I have an old hip injury and this is a great way to prepare for leg day. Thank you!

Marissa

Claudann

Emily

Lara

Loving!!! These warm up before leg day! Thank you

Maryann D

I needed this! And look forward to more. Thank you so much!!!! Let’s go!

Laura

Jessica

I love this! Thank you. I was desperate for a warm up.

HIP MOBILITY ROUTINE:

Hold each stretch for 30 seconds.  If its one leg at a time, hold each stretch for 30 seconds each side. The stretches do not have to be still, I add some ballistic bouncing for more movement.

- Lying Hip Rotation 
- Piriformis Stretch 
- Butterfy
- Forward Lunge Stretch 
- Deep Squat w/ Internal Rotation 
- Switching Cossack Squat
- Pigeon Stretch (beginner to advance)

Hold each stretch for 30 seconds.  If its one leg at a time, hold each stretch for 30 seconds each side. The stretches do not have to be still, I add some ballistic bouncing for more movement.

- Lying Hip Rotation 
- Piriformis Stretch 
- Butterfy
- Forward Lunge Stretch 
- Deep Squat w/ Internal Rotation 
- Switching Cossack Squat
- Pigeon Stretch (beginner to advance)

- Lying face up on the ground 
- Bring one knee to and tuck it to the chest
- Gently rotate and bring the knee over and across the body to the other side

1 minute total (30 seconds each side)

Lying Hip Rotation

- Lay on your back with knees bent and feet flat on the ground
- Put one ankle up on the opposite thigh
- Gently push and pull your knee back forth to work the hip joint

1 minute total (30 seconds each side)

Piriformis Stretch

- While sitting on the ground, put the soles of your feet together in front of your pelvis
- Gently push downward with your knees with the effort to touch the ground with them

Butterfly

- Position yourself with one leg forward and resting on the knee of the back leg
- Place one hand on the ground to steady the body
- Gently lower the hips downward & forwards

1 minute total (30 seconds each side)

Forward Lunge Stretch

- Sit into a deep squat position 
- Internally rotate one knee forward and down toward the ground
- Return to starting position and repeat with the opposite knee
- Alternating back and forth

Deep Squat w/ Internal Rotation

- Begin with feet wide and toes pointed slightly out
- Bend one knee, sitting to that side while keeping the other leg straight
- Switch back and forth while staying low

Switching Cossack Squats

Beginner:
- Begin this move by sitting and positioning one leg in front of your body, bending your knee in a 90-degree angle, pointing the foot inward while the knee is placed outward
- Take the other leg to your backside and position it opposite 90 degrees of the front leg, bending in the knee and placing your weight on the inner thigh

Advanced:
- Begin this move by sitting and positioning one leg in front of your body, bending your knee in a 90-degree angle, pointing the foot inward while the knee is placed outward
- Take the other leg to your backside and position it straight back, hips squared forward

1 minute total (30 seconds each side)

HIP MOBILITY ROUTINE

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