hello and welcome friends to today's hip mobility
session where we will be working on our hip joints mostly but also on our knees and ankles in
combination to build some strong as limber and flexible hips so if you're ready we'll get
into it right now starting out really easy as always and building some intensity over time bring
your feet together pull them in closer and we're going to start out with a really really relaxed
butterfly stretch a dynamic one now depending on your Mobility your feet might be at the front here
your feet might be really close here or you might be asymmetrical depending on your mobility in one
side as opposed to the other I have a miniscus tear so my right leg is going to have a little bit
less range of motion than the other one totally fine over time this is going to get better you
can pull your feet closer and closer over time time stay right before the pain threshold of that
stretch and try and actively push down your knees towards the ground now we're going to do this for
a couple of more seconds before we move on to the next exercise so if you're ready we're going
to extend both legs and we're going to start by pulling in and extending and putting it down
now we're using our hip flexors and our quadriceps when pulling it in and extending take a short
static hold and switch it up extend down Pull in extend down you can either lean backwards with
your upper body depending on your lack of strength in your abs if you need to compensate for that or
if you do not you can just sit upright and work actively using your core as well now one more
repetition for the right side and we're moving to double legs now just a handful of repetitions
because they are a little bit more exhausting and we have a lot of exercises still to go so two more
reps rep number two final rep hold and down now next exercise is going to be a little bit harder
so again depending on your Mobility you do not have to do the full movement it would be however
very beneficial if you can we're going to pull in our leg like so and switch seating positions
from the ground to our foot before we reverse the movement and turn to the other side now just
for the right leg I have to help out a tiny bit because of my knee pain but other than that we're
going to try and do this without compensating for a lack of core strength sit back down extend pull
in and switch to a seated position on the foot and we're going to repeat this once more a hand full
of times there you go you noticed if you are not careful when switching sitting positions you
might fall over we need a lot of core strength for this one h sit back up sit back and we got
two more repetitions one for each side switch to the left extend switch to the right extend
there you go and moving on to the next exercise we're going to increase our range of motion and
how many moving parts we have in the exercise to make the movement more complex and require
more strength and build more endurance if you are ready same starting position we're going to
go here once more and instead of just sitting up we want to push forward into a hip flexor stretch
and a quadricep stretch reverse the movement and switch it to the other side we're going to sit up
here we're going to push forward extend our quads and even our lower abdominals for a short stretch
sit back sit down extend switch it up other side push forward reverse both moves pull in and push
forward we've got one more repetition for each side and then we're going to move on to a little
bit of a more complex and intense exercise there you go do the last repetition for the right side
move over push into a hip flexor stretch reverse sit down and reverse all right now just relax a
little bit take a couple of deep breaths maybe take a static stretch to the left side four
five 3 2 one switch it up to the other side to shortest of static stretches for five four
three two one and it's time for full rotations this is going to be very very interesting we're
going to pull in from the side both legs move up switch them to the other side and extend them
again so we're doing full rotations of course into both directions extend pull in using your
core strength switch sit down to the other side EX extend and it's time to reverse our movement
to the other side there you go pull in sideways sit up sit down extend pull in sit up sit down and
extend we've got one more rep for each side there you go hop turning right side and turning into
the left Direction there we go hop all right now we did Le a short little break in which I will be
showing the next exercise before we do it together now for this one you need to be able to get into
a deep squat position now over time if you've been to this channel before then you have learned to
get into a deep squat position from basically any seated or standing body starting position if you
have not however then it might be the case that you lack a little bit of Mobility to get this
deeply into a squat it might be your gamus your cus or your Achilles tendon meaning your
heels are going to slowly raise the deeper you go down or you might just lack a little bit of
core strength to stay relaxed in this position whatever it is over time it's going to get better
so get into your starting position deep Squat and we're going to start out with middle knee touches
to the middle from the right side to the middle from the left side now if you do have enough
core strength we can add the slightest bit of strength component to this workout by bringing
our hands behind our knees we've got the knee touches to the middle just a handful of times and
then we're going to touch to the outside meaning we're going to move forward roll over our ankle
and our toes reverse the movement start on the other side and repeat so there you go rep three
rep four rep five rep six and 7 8 9 10 and let's hold statically down here because I just need
to remind you that it doesn't really matter if you are keeping up my speed or not you can see the
exercises and you can do them at your own pace if you can keep up the speed very nice you're going
to have a little bit of an endurance component as well if you cannot just stop pause the video do
a couple of repetitions and move on to the next exercise which is what we're going to be doing
now again hands behind your head if you do have the core strength to bring your knees almost to
the ground roll over your toes and reverse into a deep squat by bringing your heels fully to the
ground so one more time hold for half a second pull in and we're going to repeat this again
for number four rep number five up rep number six and seven and finally rep number eight we're
going to hold up see that's what happens when you don't when you don't concentrate we're going
to do this again my fault though you are here so you're going to do it with me we're going to
hold at the lowest possible point for us for five 4 3 2 1 and reverse still starting out in a deep
squat position we've got internal rotation on one side and external hip rotation on the other side
bring your foot down on the ground because we want to stretch out our tibialis when we extend our
ankle and we're going to use our core strength one more time to slide to the other side external
internal rotation use your hip f lectures and your abdominals to switch directions we're going to
turn in our lumbar spine as well to have a little bit more rotational mobility in our spine and
we're going to repeat this two more times so there you go one more time to the left side one more
time to the right side because now we're going to start increasing the range of motion including our
upper body pulling in close to the ground sitting up now we have a lot more Lumbar and even thoracic
rotation in our spine rep number three on this side rep number four of course on the other side
and we have one more for the left we've got one more for the right we had a lot of core inclusion
today which is an amazing benefit to any Mobility workout we're missing two more exercises and that
were BAS basically done for today and we need to switch starting position into an extended leg
on one side and a bent one on the other side if you know this exercise you've seen the CAC squat
before the classic CAC is basically just sitting down on one side and switching squat positions
into a deep squat from one direction to the other the only thing that we're going to do differently
is pushing our hips down while switching and trying to use as much of our range of motion as
possible so if you cannot CCT spot and you can switch from here if you however can move down all
the way I want you to push down at the very least touch down with your leg fully if possible bring
your knee down and we're going to switch it up really low from one side to the other into to the
complete movement knee on the ground leg on the ground foot up pull your toes in we want to keep
that extra stretch in our Solas and gas truck and we're going to move it up again you're going to
require a l lot of core strength you can even move down sideways like so and bring your foot down but
for now we're just going to concentrate on pushing our hips low to the ground when switching and you
can once more compensate for any sort of lack of strength or Mobility by using your hands to help
out a little bit let's turn is here and there we got two more reps rep number one and rep number
two and we can move to our final exercise which is going to be a static one because this was really
exhausting and we have earned a short little break for us let me take this into my hand because I'm
going to have to switch positions one more time going to sit with our feet open for enough space
to bring our butt down to the ground which is very important because we want to have that external
rotation and in our knee we're going to move into hip stretch level number one which is basically
just pushing your hips forward take a deep breath in and if you can we're going to move into level
number two down on our knees and we're actively pushing our hips up take a deep breath if you can
breathe out move into level number three all the way down to the ground you can extend both arms
above your head take a deep breath in and if you can we can move into level number four push not
only your hips but your knees up for more stretch in our quadriceps added to our lower abdominals
and the points of our hip insertions 3 2 one and bring your knees down sit up and we have earned
a very very short break of 3 to 4 seconds just sitting forward that's basically the entire follow
along deep Squat and hip mobility workout for today we had pretty much all the joints included
that are responsible for our lower body mobility and now you should at the very least feel a little
bit more limber and able to get into a deep squat position at least for today if this was your first
time be sure to like And subscribe and check out the rest of the channel because we have new videos
every single day Captain CYO peace out [Music]