Hips
Hips Workout 2
1
Sitted Hip Mobilisation
Try to touch both knees on the floor with the knees bent 90 degrees as you move them side to side.
10 reps
2
Legs Circles on Back
Keep the knees bent and make the circles as wide as possible, one leg after the other.
10 reps each side
3
Squat to Standing Fwd Fold
Go from your deepest squat all the way to standing. Try to keep the knees as wide open as possible.
10 reps
4
Low Squat
Keep your knees as wide open as possible and your back as straight as possible.
If you have tight ankles, placing a block under your heels will help. Use your elbows to push your knees outward.
Hold 2min
5
Middle Split Prep 1
Keep the legs at about 90 degrees and lean forward.
10 reps each side.
6
Middle Split Prep 2
Keep the knee, hips and foot aligned and slide the legs in and out 10 times. At the end, hold for 30s.
Both legs.
7
Frog
Do an anterior pelvic tilt to deepen the stretch. Try to keep the knees at a 90 degree angle.
Hold for 90s
8
Elevate Half Pancake
Externally rotate the leg. Both toes and knee should be facing the ceiling.
Extend the knee.
Hold for 1min. Both legs.
9
Elevated Half Middle Split
The top of the foot and the knee are facing forward. Keep the legs aligned.
Anterior Pelvic Tilt to intensify the stretch.
Hold for 90s. Do both sides.
10
Low Lunge on Wall
Hips low and squared. Strong posterior pelvic tilt.
Hold 1min
11
Low Lunge Forward Fold on Wall
Keep the lower back as flat as possible and really hinge from the hips.
Hold 30s
12
Hip and Quad Stretch on Wall Reps
Keep the posterior pelvic tilt at all time.
8 reps. then hold in the low position for 1min each side.