UNLOCK Your HIPS: Hip Flexor Mobility Routine *FOLLOW ALONG*

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]

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