Name: Playbook - Michelle Khare - Deep Hip Opener
Uploaded: 2023-12-15T04:46:05.794Z
Duration: 15 min
Description: Deep Hip Opener

Shani

That couch stretch was a great add in that mix

I loved these deep hip stretches because I’m only 19 but I feel like my hips are that of an older ladies 😭

Lisa

Carissa

Emma

My hips feel loose and ready to take on the day 😄

Briana Pennington

I have chronic joint pain and not only did this help with flexibility but it felt AMAZING

Naomi

Nelly

Drew

It was really good I wanted to get a perfect split and I got a perfect split all because of this

Nathel

Aria

I absolutely loved/despised that! 
But, can I get the logic on why I can’t properly execute the pidgin, however, I can do double pidgin as far as you please?

I've been recovering from the flu 🤧 and I've missed my workouts. It was lovely to move today, even if it was only a gentle stretch 😀

Marguerite Faure

Cam Carper

Nicole

Aadya

It was a good stretch! I kinda wish that it also offered alternative ways to do a certain stretch because there was one (the couch stretch specifically) that I could not do it since I haven’t stretch or have done anything in 6 months. Other than that, great stretch!

Xamarie

Great! Felt stretches in places I never felt before

Great hip opener! I love the instructional videos and the build in time is am awesome feature.

Shannon

I feel so much better! Who knew you could get so tight!

Hannah

I feel refreshed! This was a great way to spend 15 mins. I'll be doing this sequence on the regular:)

Couldn't do the stretches with heavy weight on the knees (I just always had bad knees lol), but otherwise a nice good stretch to start my day. I have almost no flexibility, so hopefully doing the ones I can do every day will help me improve. :)

Noelani

Ashley

Just finished and I can tell that I’m gonna be sore tomorrow.

Joshua

David

Hayat

Jessica

Just going through these to see if my hips can handle it. Haha! I love these stretches!

Elizabeth Ford

Reva Kalbhor

*This program is referenced in the Challenge Accepted: "I Joined The #1 Cheer Team In America" Episode*

They say that “hips hold our emotions.”  This deep hip opener routine will help you stretch and lengthen out all the muscles that hold that tension and stress -- especially if you sit in a chair all day for work, or drive often. Whenever I’m feeling tight from exercise I turn to hip openers as a reset. This is a perfect session to start or end your day -- or step away from work to relieve some stress. :)

- Begin on your hands and knees
- Round your back and tuck your chin
- Arch your back and look forward

Cat Camel

- 30 SECS EACH SIDE
- Get into a lunge 
- Raise and reach with your arms overhead

High Lunge And Warrior Pose

- Sit on the ground with the soles of your feet together 
- Place your hands on your feet and place your elbows on your legs
- Press down with your elbows pushing your knees towards the ground and stretch 
- Hold position

Butterfly Stretch

- 30 SEC EACH SIDE 
- Lay on your back, crossing one foot over your other leg at the knee
- Reach and grab your straight legs shin and pull it towards you intensifying the stretch

Figure 4 Stretch

- 1 MIN EACH SIDE
- In a low lunge position, put your back shin flat against a wall, couch, or another flat surface behind you
- Sink your pelvis down to the ground

Couch Stretch - On Wall

- 1 MIN EACH SIDE
- Get into a low lunge position with your leg crossed over in front of you and the other extended behind you
- Lean over the front leg to accentuate the stretch

Pigeon

- Sit in open splits 
- Lean forward between your legs stretching

Seated Legs Spread - Middle

- 1 MIN EACH SIDE
- Sit on the ground with your legs crossed and stacked 
- Lean forward over the top leg to intensify the stretch
- Switch to other leg on top in second set

Double Pigeon

- Get on your knees and elbows with your legs spread
- Spread your knees wide as you lower yourself to the ground stretching your inner  thighs
- Make sure your knees are at a right angle 
- Use a pillow or props if needed!

Frog Stretch

- 30 SEC EACH SIDE
- Lay on the ground
- Raise one knee up towards your chest
- Wrap your arms around your knee and pull it to accentuate the stretch

Lying Knee To Chest Stretch

- Starting on your knees with a flat back reach your hands out in front of you

Child’s Pose

Circuit A

Deep Hip Opener

Couldn’t really do the bridge that long and my balance was a bit off but it felt good 🙏🏻

It would be great if the next workout would continue from the 1st especially with the timer.

Izusa

Back Release

Owen

Xiomara

Mobility

Back at it, and LOVING IT!! The flexibility programs are so fun, and rejuvenating.

Stretching those hips for real 🙆‍♀️💜

Mobility Stretch

Wow, this is my four go at this, and I can definitely see a difference. We’ll see where it goes🤞🏼

Deep Hip Opener

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