Name: Playbook - Nick Walker - Loosen Your Hips!
Uploaded: 2022-10-31T22:42:45.498Z
Duration: 10 min
Description: Loosen Your Hips!

Armond

Christian Atta-Darkwah

Austin

Started with the 10 minutes bike ride then the hip thingies again, cause i see we start with squats today!! Let's go!

Aldo

First time doing this per your instructions prior to new split. Like these movements. Especially the hip cars thingie. New to me. On to the bike warm-up now...thanks!

Misael Nataren

Michele

There are two common problems we run into on a daily basis or in the midst of performance: tight hips or lower back pain. 👎 

I won’t say these exercises are the end-all-be-all solution, but they have most certainly helped me in my athletic career and now, daily workouts. 💥 

RECOMMENDED USE: try before a workout, run, hike, or anything active! If not every day, implement when you feel comfortable — the more you practice them, the more your hips will start to loosen up!

The Breakdown:

Leg Swings — Complete 1 full set of 15 total reps in each direction and on both legs. 1 total rep = forward and back or all the way up and all the way down. 

1. Cross Body Leg Swings (both sides)
2. Lateral Leg Swings (both Sides)
3. Leg Swing Kicks (both sides)

Hip CARs (Controlled Articular Rotations) — in other words…controlled movements to increase mobility and range of motion, thus loosening the hips. Complete 2 full rounds on each side for 5 full rotations (reps).

- Keep one leg straight
- Keep foot on the ground pointed forward
- Ground yourself through your heel
- Hold on to wall or support yourself with something in front of you
- Begin by kicking foot across body
- Let momentum take your leg free 
- Open foot up on the way down and back
- Close as you kick and start again
- Work both sides

Cross Body Leg Swings

- Keep one leg on ground with toe pointed forward 
- With moving leg, flex your toe
- Think about kicking to the side with your heel and ankle
- Feel groin stretch and top of glute squeeze 
- Work both sides

Lateral Leg Swings

- Stand next to supported surface (or wall)
- One leg on the ground with toe pointing forward
- Reach back with working leg through heel
- Extend as far back as possible to engage glute and stretch hip flexor  
- Kick through heel forward to stretch hamstring 
- Let momentum go through full range of motion
- Work both sides

Leg Swing Kicks

- Hold on to supported surface (or wall) 
- One foot on the ground with toe pointed forward 
- Bend knee of leg working 
- Push/Kick back through heel
- Open knee as if opening a door on a hinge
- Pull knee over in a half circle motion as if picking it up over an obstacle 
- This equals 1 full rep
- Work both sides

Hip CARs

Loosen Your Hips!

The gorilla squats and the cat cow was all i could do full rep but will add to favorites and keep trying no pain no gain cat cow a instant back pain reliever!

Eddie Edmonds

Jake Milton

Full Body Mobility

Joemily

A sheep dog brought the herd back to the farm and told the shepherd, “Here’s your 40 sheep.”

The shepherd replied, “But, I only have 36 sheep.“ 

The sheep dog said, “I know but I rounded them up.“

Great warm up. Now to the workout.

Ryan

Dynamic Stretch Routine

Foam Roll: Lower Body Prep

Did at home Awesome mobility workout for even a MS patient before stretching a must to keep moving!

Loosen Your Hips!

Community

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