Name: Playbook - ’Ori Fit x Dylan - Hip Mobility 2
Uploaded: 2023-11-20T19:13:50.074Z
Duration: 20 min
Description: Hip Mobility 2

Expect some movement patterns to work on Hip, Knee & Ankle mobility! Great for all! Non dance circuit. <20 min. No equipment needed.

Observe the movement patterns first before attempting! 

Take your time with these exercises. Only in taking your time can you sufficiently and effectively observe your body in movement to make gains in Body Awareness. When done correctly and within comfort (observe your body and adjust to stay comfortable) we can also make gains in Flexibility & Functional Strength without working strenuously.

I use a Big back pack for this exercise (not too heavy, maybe the weight of a toddler!) 

You do not need a bag. You could even hold a weight out in front of you. The assistance is meant to help you feel comfortable in the deep squat by helping you balance.

Assisted Deep Squat with Pulse

Observe the movement before attempting

Use any object similar in height. Do not put weight into the object.

Knee & Ankle Mobility 1

Start in wide stance. Perform Cossack squat to one side with arms raised to shoulder level. 

At deepest point in squat, raise outside arm up towards ceiling.

Reverse and repeat.

10 reps / 5 on each side

Cossack to Upward Reach

Watch the video and observe the movement before attempting.
Go as slow as needed to build familiarly and comfort in the movement while being sure to pause enough time to stretch before attempting continuous flow.

Be sure to work both sides. Once comfortable aim to 10 (5 per side) in continuous flow.

Tarzan to Pretzel to Lunge

From the Deep Squat positions, feet at shoulder width or wider,

Transfer weight into toes as heels raise.

Control placing both knees on floor in front of you. 

Follow through driving hips forward.

Sit back onto heels, prepare weight transfer backwards.

Rock onto the flat heels. 

Raise supported seat to starting position. 

Assistant can be used (chair, brace, table edge)

Hip Mobility 2

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