HIPS!!  The focus for this week’s mobility session.

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1. Pancake Split- Hold for 3 minutes

** If you are not as skilled as the lady in the picture, no problem.  Put two weights in front of your feet to secure them in position and then grab the pull-up rig or a band to help you reach forward and hold the position.

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2. Pigeon Stretch with for elevated- 3 minutes each leg

**If you feel this in your knee that is on the box, keep your knee on top of the box, but let your foot hang off the edge.  Work the angles and find your happy spot!

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3. Banded Hip Distraction – 2 minutes each leg

**Wrap a hip around your leg at the hip level.  Pull away so the band is perpendicular to your body and “pulling” your hip out.  Cross your leg, like a pigeon stretch

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4. Super Couch Stretch-3 minutes each leg

**We did this last week.  Couch stretch, but the band is pulling your hip forward and your foot is up against a box.

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5. Middle Splits Progression with band – 3 minutes

**We did this bad boy last week also!  What a doozy!  So much so that we are going to do it again.  Open up those hips y’all!  Use the band around your chest and hold those middle splits for 3 minutes.

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