Name: Playbook - JTM FIT - Strengthen Your Hips
Uploaded: 2024-03-27T11:08:06.971Z
Duration: 30 min
Description: Strengthen Your Hips

Preet

James Nguyen

Warm Up: Perform the prescribed reps of the exercise below with little to no rest in between exercises. Do 1-2 sets.

-Lateral Band Walks x 20 (each side)
-Band Monster Walks x 20 (front + back)

Workout: Perform the all sets and reps of one exercise before moving onto the next exercise. Rest 30-60 seconds in between sets. 

-Band Standing Lateral Kick Outs 2-3 x 12 (each leg)
-Band Hip Flexor March 2-3 x 10 (each leg)
-Stability Ball Bridge Adductor Squeeze 2-3 x 60 seconds 
-Band Side Plank Clam Shell 2-3 x 12 (each side)
-Stability Ball Leg Lifts 2-3 x 15

Perform the prescribed reps of the exercise below with little to no rest in between exercises or sets. Do 1-2 sets.

-Lateral Band Walks x 20 (each side)
-Band Monster Walks x 20 (front + back)

- Use a medium resistance band
- Position a band around your legs just above your knees
- Take controlled lateral steps with only a slight bend of the knees
- Keep your hips squared, toes pointed forward, and keep good posture
- Make sure to lift your feet up on each step. Never drag your feet

Modifications: use a lighter band

Lateral Band Walk

-Start by having a band around both legs just above the knees with feet shoulder width 
-Making sure there is constant tension on the band the whole time and a slight bend of the knees, take a big step forward and out
-Then repeat on the opposite side
-Continue to alternate sides and complete the prescribed reps going forward then reverse the movement and complete the prescribed reps going backwards

Modifications: use a lighter resistance band

Band Monster Walks

Warm Up

- Wrap a band around both knees just above the knee
- Balance on one leg with a slight bend of the knee
- Keeping the other leg straight, kick it out and slightly backwards to engage the glute
- Make sure to kick out with control

Modifications: you can place the foot that you’re kicking out down on the floor after each rep

Band S. Leg Lateral Kick Outs

- With a light band wrapped around both feet, March in place with control
- Hold for 1-2 seconds at the top of each rep to really fire the hip flexors

Band Hip Flexor March

- Lie on your back with a stability ball in between your legs just above the knees
- While squeezing your knees inwards to keep the ball in place, hold a bridge
- Make sure your squeezing inward with both knees and keeping the glutes engaged in the bridge 
- Do not overarch in the bridge position. Keep your hips neutral

Stability Ball Bridge Adductor Squeeze

- Wrap a band around both knees slightly above the knee 
- Get into a side plank position with knees bent and one foot on top of the other 
- Lift the top knee up and back keeping your hips in place 
- Hold at the end range for 1-2 seconds

Band Side Plank Clam Shells

- Lie on your back with a stability in between your lower legs 
- Make sure you’re squeezing the ball to engage the adductors and make sure your lower back stays pinned to the ground the entire time
- While keeping a strong squeeze the entire time, lift your legs up then lower them down with control

Stability Ball Leg Lifts

Strengthen Your Hips

I overdid my first workout yesterday 🤦🏻‍♀️ so this was the perfect workout for my recovering muscles.

Johanna

Great for rest day
#StayFocusedAndMotivated 🦍 🔥

Snooby Consty

Cool Down/Recovery: Full Body

Easy and great for the body #StayFocusedAndMotivated 🦍

Mark

Cool Down / Recovery: Full Body

Great lower body recovery after a run and tomorrow's leg day

Bianca

Cool Down / Recovery: Lower Body

Serena

Brit

With both the warm ups and these cool downs, it’s like you know exactly what’s tight and what needs stretching next 👏

Strengthen Your Hips

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