Hip Mobility Flow
10 minutes, follow along. Press play, get on the floor and move with me. The name of each exercise and how long it runs is on screen. The notes below are there if you want them.
What's in it
0:06 90 half-kneeling lunge · 1:30
4 angles, 5 pulses each. 45 seconds per side.
1:36 1/2 frog rocks · 0:30
5 rocks each leg.
2:06 Hip flexor + overhead reach · 0:45
5 reaches, then hold for 10 seconds. Tuck the tailbone first, then reach the same-side arm up and lean away.
2:51 90/90 windshield wipers · 0:30
12 total. Ribs stay down. Option to place your hands behind you.
3:21 Windshield wipers into half lunge · 0:45
10 each side.
4:06 Cossack to pivot lunge · 1:00
6 total. Sink into the Cossack, pivot both feet into a deep lunge facing that side, pivot back.
5:06 Standing hip circles · 1:30
5 each way, each leg. Hand on the wall. Knee up, out, around, back. Slowest circle you can make.
6:36 Straddle slide out · 0:30
5 slides, then hold for 10 seconds. Chest leads, spine long.
7:06 Straddle lift up · 0:25
5 lifts.
7:31 Straddle leg lift · 0:40
10 lifts, then hold for 10 seconds. Press the leg down first, then lift, then lower slow.
8:11 Pike hold · 0:30
8:42 Straddle hold · 0:30
9:11 Straddle, pike, straddle · 0:40
8 total. Lift the legs to move them, don't drag them.
Before you start
Take it at your own pace and stay inside your own range. If you're carrying an injury, check with a medical professional first. You train at your own risk.
This page is yours to keep, so bookmark it and come back whenever your hips need it. Questions? Reply to the email that brought you here or write to [email protected].
