Name: Playbook - BondFit . - Hip Mobility
Uploaded: 2023-11-21T20:21:46.346Z
Duration: 45 min
Description: Hip Mobility

Nano

Have tight hips or hip flexors? This workout has a variety of exercises to follow each day to get those hips movin again😜

- circle one leg opening the hip and then the other 
- bend at knee 
- working to loosen the hips up

2x 8 each leg

Hip Rotations

- Standing on one leg, bring the other leg out and swing side to side keeping core tight for Balance 
- bend at knee and cross over body then out to side. 

2x 8 each leg

Side Attitude Leg Swings

- start in a lunge with front leg bent and back leg straight 
- make sure front knee is not over toe 
- work the back leg moving it from straight to bent 

2x 10 both legs

Lunge With Back Leg Tighteners

- start in lunge 
- first lunge, sit up tall and just tuck the tailbone under opening the hip flexor. 
- then to further the stretch the second 30 seconds should be all the way stretched out.

Hip Flexor Lunge Stretch

Stretch the lunge but pulling back heel to butt

30 sec each leg

Hip Flexor Lunge With Back Leg Up

- start in a lunge 
- straighten back leg (stretch the back hip) 
- do your best to bring elbows to ground maintaining a flat back

Lunge With Elbows Down

Keeping knees pointed up to sky and hips low, shift from side to side crawling your way over but keeping the knees rotated out.

Side to side lunge

- Side lunge with one knee bent and other straight
- Keep knee that is bent rotated outwards 
- the leg that is straight should rotate in and out to work on that deep hip mobility.

2x 8 each side

Side Lunge Hip Rotations

- turn knees in and rotate back and forth to get that deep hip flexor stretch 

2x 8 each leg

Inward Knee Rotations

- carefully turn one knee in, while other maintains out 
- find the potion where you really feel tight in that hip and breath through it walking your hands forward and backward 

Walk down and up 2x 5 each leg

Inward Deep Hip Flexor Stretch

- Take front foot and cross it in front of you with knee turned outward 
- try to square off your hips 
- hold with chest up and lean forward 

2x 30 sec each leg

Pigeon Stretch

- place feet together 
- goal is to keep knees down 
- when leaning over keep chest as flat as you can without hunching over

Butterfly Stretch

Hip Mobility

My shoulders have been soooo tight this helped immediately

Kayla

Shoulder mobility

Ankle Mobility

I don’t have too much range of mobility so it was difficult and I wasn’t sure if some of the pain was good 🤣☠️ so maybe if there was one for less mobile people

Sarah

Hip strength/mobility

I’m so stoked I found this I have the worst mobility in my hips and have been looking for a good routine and this was it 🙌

Hip Mobility

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