Name: Playbook - ’Ori Fit x Dylan - Hip Mobility 1
Uploaded: 2023-11-20T19:13:49.838Z
Duration: 15 min
Description: Hip Mobility 1

Just started Ori Fit and loving it! This was a great workout

Emily

58Aloha58

I usually combine a hip
Mobility circuit with a leg day workout. This workout is low intensity and can be done with another workout. I recommend this workout 3-4x a week.

- Start seated on floor knees up in front of you
- Allow knees to falls to floor flat on one side and follow thru by turning the torso for upper body stretch and to press into open hip position
- Initiate turn in opposite direction and allow knees to follow
- When comfortable, drive outside knee into mat and pick up foot for added challlege

Twisting Pretzel

I call it this because it reminds of me of paddling outrigger canoes.

Raise one knee up from kneeling position. Extend opposite leg backwards to settle into deep runner’s lunge stretch.

Driving from pelvis and tailbone alternate forward and backward being sure to spread the stretch with each movement 

At :15 sec switch to opposite leg. Do this easily and save time by simply facing opposite wall by pivoting hips.

Outrigger

Starting in deep squat position, weight supported in heels.

Allow hips to remain open towards front.

Drive from heel toward using each step and foot placement to open hip and pelvis. 

Depending on available space, you way walk in any direction. Forward & backward are not working same muscle groups so be sure to try both!

Sumo Walks

Start in deep squat. Knees forward weight in heels.

Initiate weight transfer into toes as you slowly pick up heels. Slowly aim to place knees on floor and follow through driving hips forward

Sit backward preparing to transfer weight backwards into heels.

Control your rock back onto the toes and sit slowly onto heels

*Modify if necessary! You may use a brace like chair or table or railing like I do here.

Deep squat to kneeling

- Start with feet together
- Jump one foot back and the other foot forward lowering until knees are 90 degrees
- Quickly jump your back foot forward and front foot back

Hip Mobility 1

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