HIPS
90-90 HIP CAR
3-4 REPS EACH SIDE
Arms in T-position the entire time, seated, knees in front at a 90° angle.
Internally rotate toward ground with one side, then externally rotate toward ground with other side.
From this position, ascend off the ground, then descend, then switch sides.
Contract upper back.
PIGEON
15 SECS EACH SIDE
Lead leg is bent and tucked underneath chest.
Rear leg is straight.
Elbows on the ground underneath shoulders.
SHINS, QUADS, ANKLES (SQA)
15 SECS
Touch the ground with your shoelaces, and lean back.
THORACIC SPINE ROTATIONS
6-8 REPS EACH SIDE
From child’s pose, place back of one hand on lower back and other elbow on the ground underneath shoulders.
Externally rotate T-spine (think towards 12 o'clock on an analog clock) and return to address.
ROCKING FROG
6-8 REPS
Elbows on the ground in front of you, insides of knees on the ground.
Slowly rock back toward your heels and then return to address, with a contracted upper back.
SCORPION
6-8 REPS EACH SIDE
Arms in T-position the entire time, palms down, neutral (not moving.)
Opposite arm-to-leg, with inactive leg on the ground and straight.
HIP HINGE
6-8 REPS
Hinge at the hip and slowly descend to the floor until hands make contact with the ground, then slowly ascend to starting position.
Relax the arms and don't focus on touching the ground with your hands.
ROCKING SIDE STRETCH
6-8 REPS EACH SIDE
Good for ankle mobility, hip mobility, and abductor mobility.
Lead foot perpendicular to body and connected to ground the whole time.
Squeeze glutes and maintain a square upper body.
Slowly descend and ascend, maintaining lead foot ground connection with a square, contracted upper body and active glutes.
PUSHUP TO DOWNWARD DOG
6-8 REPS
Descend towards the ground from a pushup position and push the ground with the outside part of your hands away from you as you ascend.
Keep your upper back contracted by squeezing your shoulder blades together the entire time.
When done correctly, should stretch hamstrings and provide T-spine extension.