Name: Playbook - Jess Racz - Hip Mobility Health
Uploaded: 2022-10-23T02:18:11.032Z
Duration: 12 min
Description: Hip Mobility Health

Nice! Really need to work on my hips and hip flexors

Armando

Berthlley Despacho

Having trouble getting into sport specific positions because of a lack of hip mobility? Give this 12 minute or less workout a go to loosen up your hips before training!

- Anchor band around a supportive structure like a squat rack, cable machine, or poll
- place band around the bottom of your glute where your glute meets the top of your thigh
- get into a half kneeling position with lots of band tension
- as you dive your hip forward, move PVC pipe towards your lead leg (if you don’t have a PVC pipe, just use your opposite arm)
- hold for 2 seconds at end range, reset & repeat 10x

PVC Banded Lunge MoB Drill

- anchor band around a supportive structure like a squat rack or cable machine. If you don’t have band, it’s okay to go without.
- use a bench, box, wall, or chair to anchor your back foot on
- squeeze your glute as you reach your arm over your head then across your body towards the lead leg only (over & across = 1 rep)

Couch Stretch Reach & Rotation

- anchor band to a supportive structure like a squat rack or cable machine or pole. If you don’t have a band, it’s okay to go without
- place band around the top of your thigh on your hip flexor
- elevate that leg into a bench, box, chair, or floor with a lot of band tension at a 90 degree angle 
- drop your chest forward, hold for 1 sec, & then reset. Use hands to support your BW if unable to complete it with hands on your chest

Elevated Pigeon Pose with Lean

- anchor band around a supportive structure like a cable machine, squat rack or pole. If you don’t have a band, it’s okay to go without
- place band around your hips and take a few steps out to get a lot of band tension
- go into a half kneeling position with one leg kicked out to the side
- allow the band to pull your hips back and while keeping the kicked out leg straight the entire time, reach your hips back & drive through at the top

Adductor Sit & Drive

- anchor band around a supportive structure
- go into a 90/90 position where both legs are at 90 degree angles
- if R leg is FW at 90 degrees, grab the band with your L arm. Vice versa on the other side.
- as you reach towards band, lean your chest FW 
- as you lift up, row the band towards your rib cage & rotate your body to the side

90/90 Banded Pull

Key points:
- keep the leg straight during the initial lift then as you rotate try to just tap the knee to the ground without your foot touching (this may be extremely difficult for some that lack the hip mobility & internal rotation

Rotating Pigeon

Key points: 
- go BW if needed
- no more than 10-25#
- keep both legs at 90 degrees the entire time

Weighted 90/90 Hip Lift

- bring the knee up as high as you can without moving the chest forward 
- flex your toes toward your shin as you lift
- 2 sets of 5 reps each side with a 5 second hold at the top of each

Half Kneeling Hip Flexor Raise

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