Name: Playbook - Demi Bagby - August 11: Mobility Stretches
Uploaded: 2022-08-07T18:02:37.656Z
Duration: 20 min
Description: August 11: Mobility Stretches

-Attach a band to a stationary object and place your leg inside
-Kneel into a half kneeling stance with the band around your upper thigh on the back leg 
-Shift your body weight back and forth slightly releasing tensions in your hip

Banded hip extension

-Start on your hands and knees
-Place a kettlebell or dumbbell on the ground inside your foot
-Lean to the side slightly as you rotate your knee towards the center or internally opening up your hip girdle

Hip capsule internal rotation

-Get into a modified plank position with 1 knee on the ground and your lower leg rotated internally
-Put your weight on the knee and slowly rock back and forth opening up and releasing your hip capsule 

*Work both sides

Hip capsule mobilization

-Get into a low lunge position along the ground 
-Point your knee out to the side so that your foot is in front of your hips
-Lean into the front leg to intensify the stretch

Hip external rotation & flexion

-Lay on your back with your legs bent and a foot in each hand
-Pull down on your feet to intensify the stretch

Lying hip opener

-Attach a band to a rack at waist height and put a leg threw the band
-Place a box in front of you and leg into a foot elevated lunge position with the banded leg on the ground
-Slightly rock back and forth allowing the band to open and close your hip

Trailing leg hip extension

-Lay on your back with your legs bent and your feet on the floor
-Rotate one foot up and over the knee of the other leg
-Keep your back flat on ht ground as you rotate your legs down internally  

*Work both directions

August 11: Mobility Stretches

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