Name: Playbook - Luke Jones - Elevated Hip Tune-Up
Uploaded: 2024-01-11T15:38:05.550Z
Duration: 5 min
Description: Elevated Hip Tune-Up

Free your hips with this short mobility circuit. All you need is a sturdy elevated surface (a box, stool, or couch will do) and your own bodyweight. Ideal for opening things up before a leg session or run, or unlocking your hips after a long day of sitting.

Perform each exercise on your left side first, 30 seconds on, then 15 seconds rest to transition into the next movement. Then repeat the circuit on your right side.

- From an upright stance, plant one foot on top of the raised surface.

- Keeping the torso upright, core stable and rear glute active, bend into the front knee deeply and drop the hips forward, entering a lunge and placing a stretch on the hip flexors of the back leg.

- Move in and out of the end range by slightly straightening then te ending the lead leg.

- Continue for the stated rep range or timeframe.

Box Lunge

- Plant the heel of one foot onto a raised surface.

- The raised leg can be straight or have a generous bend - whatever you need to be able to maintain a straight torso.

- Staying tall, hinge at the hips and lean forward to place a stretch on the hamstring.

- Return to standing and repeat for the stated reps or timeframe

Box Hamstring Hinge

- Begin by placing one foot up on an elevated surface to your side. Ensure the surface (and your standing leg) is sturdy.

- Initiate the movement by squatting down towards the foot on the elevated surface, maintaining an upright torso and bending deeply into the working leg, while keeping the other leg straight.

- Ensure that on the elevated leg, the arch remains stable and the knee does not collapse inwards.

- Alternate between this deep, elevated cossack squat position and reducing the bend in that elevated leg for the stated number of reps or time frame.

Box Cossack

- Begin in a lunge position with the front foot on an elevated surface.

- Supporting some of your weight with your hands if required, allow the front foot and hip to fall out to the side as you send your hips and torso forwards, staying tall through the spine.

- This will place a deep stretch on the outer hip of the front leg.

- Alternate back and forth between this end range and the starting position for the stated number of reps or timeframe.

Box Pigeon Lunge

Hip Tune-Up

Elevated Hip Tune-Up

Alex

A full video with voice would have been helpful. But the movements were nice

Heather

Loving your material...👌🏻
Out of interest what trainers are you wearing?

Alison yates

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