Name: Playbook - RPD Baseball - Hip Series 2
Uploaded: 2023-07-23T21:35:35.914Z
Duration: 25 min
Description: Hip Series 2

- Kneel on one knee while the kneeling foot is pressed against a wall. 
- Slowly push your hips forward while bringing your upper body into an upright posture. 
- Switch legs before starting the next set.

Single Leg Kneeling Hip Extension

Single Leg Hip Sits

Low Side Plank Hip Abductors

- Lie on your back with the band around your foot or ankle. 
- Bring your knee up at a 90 degree ankle using your hip and hold for 3 seconds before releasing. 
- After completing 6 reps, straighten your leg and repeat to complete a set of 12 reps on one leg before switching legs. 
- Complete two sets of 12 reps per leg.

Hip Flexor 90’s & SL Holds

- Clip Position: Low
- Stand with either shoulder facing the fence and attach the band to the foot further from the fence. 
- Lift that foot and swing your foot away from the fence. 
- Focus on using the hip to pull the foot away. 
- Balancing on one foot will work on stabilizing the ankle joint but is not necessary.

Hip Abduction Swings

- Grab the fence and kick one leg back so your chest is facing the ground. 
- Keep your chest down and rotate your hips so that one hip is stacked above the other. 
- Close the hip all the way by rotating it toward the foot on the ground.

Hip Series 2

More workouts from RPD Baseball