Name: Playbook - Dana Linn Bailey - HIP MOBILITY ROUTINE
Uploaded: 2023-12-27T14:27:38.637Z
Duration: 10 min
Description: HIP MOBILITY ROUTINE

Leila

So good—that could be my whole workout lol

Isaac

Man I knew my hips were tight but I didn’t realize they were that bad 😮‍💨 going to use this mobility routine before all of my leg days!!

Bree

Maryann

Kassey Lay

Dawn

This was a great way to open the hips and get the legs ready for leg day!💖

Awesome…. I need to work on my mobility.

Lee Carter

Love the mobility and stretch feeling with this workout. Felt so good to stretch after all these awesome workouts

Jessica

David

Love this stretch to get my day started!!  Need more mobility days/movements.  As I age I find my joints to be much tighter and it’s harder to get moving in the mornings.

Victoria

Soooo helpful for my pre workout day!!❤️

Wendy Mosley

This was great!! I struggle with mobility and love to see easy to follow videos! Thank you for this🙌🏼

Taylor Smith

Would love a mobility series. The older I get the more I need it!

Amanda

Great stretch and warmup routine! Did this for recovery since I had a herniated disc last week + a cold and fever. Slowly getting back at it 👍

Hege

Ellie

Julie

Patricia

Sarah

Abana

You cannot strengthen unless you lengthen

Derek

Isabel

Nice stretch to start off my workout 🤭

Jorge Jesus

Chéz

Andi Noveroske

Really good.  I did this before a 3 mile walk/run.  Now onto your full body stretch!

Michael Vango

Émilie

Was good! Definitely something that i need to do more often.

Diana

Fiorella

Keyleigh1!

Laura Gaytan

Tanya

It'd be nice to see a video of each one like in the workouts

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)

Pigeon Stretch (Beginner to Advanced)

HIP MOBILITY ROUTINE

Hams 10x10 deadlift 125 and quad back squat 115 10x5. Then end with accessory work iso hold bridge 1 min directly to 25 physioball hamstring curl. Then iso wall hold 1 min directly to 25 prisoner squats.

HIP MOBILITY ROUTINE

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