March 18th - Hip Strength and Mobility

- In a neutral position, press the left thigh away from your torso as you use your abdominal muscles with equal force so the leg stays still.
- Hold this for three breaths, pause, then repeat for 30s.

- In a neutral position, press the right thigh away from your torso as you use your abdominal muscles with equal force so the leg stays still.
- Hold this for three breaths, pause, then repeat for 30s.

- In a neutral position, slowly lower your left heel towards the ground using your abdominal muscles.
- Repeat lifting and lowering the leg for 30s.

- In a neutral position, slowly lower your right heel towards the ground using your abdominal muscles.
- Repeat lifting and lowering the leg for 30s.

- Bring the heels together and the knees apart.
- Press the upper arms into the floor, engage the buttocks and lift the hips up. Hold for one breath at the top.
- Lower the hips to the floor.
- Repeat for 45s.

- Drive through the heel on the floor to engage the glutes and lift the hips.
- Hold for one breath.
- Return to start and repeat for 30s.

- Drive through the heel on the floor to engage the glutes and lift the hips.
- Hold for one breath.
- Return to start and repeat for 30s.

- Engage the core and hover the knees off the floor.
- Engage the glute and drive your heel towards the ceiling.
- Repeat on the other leg, and continue alternating legs for 30s.
Note: The knees can be on the floor as a modification

- Engage the core and glutes to lift and lower the hips.
- Repeat for 30s.

- Engage the core, bring your bent knee out to the side then extend through your heel and straighten the leg.
- Repeat for 45s.

- Engage the core, bring your bent knee out to the side then extend through your heel and straighten the leg.
- Repeat for 45s.

- Engage your core and keep the hip bones facing forward as you lift the top knee.
- Hold for one breath, then lower.
- Repeat for 45s.

- Engage your core and keep the hip bones facing forward as you lift the top knee.
- Hold for one breath, then lower.
- Repeat for 45s.

- Engage the core. Keep the torso still as you move the hip.
- Repeat this pattern for 45s.
CARs = Controlled Articular Rotations

- Engage the core. Keep the torso still as you move the hip.
- Repeat this pattern for 45s.
CARs = Controlled Articular Rotations

- Exhale, bring the arm up above the shoulder.
- Inhale, return to the starting position.
- Repeat for 20s.

- Exhale, bring the arm up above the shoulder.
- Inhale, return to the starting position.
- Repeat for 20s.