Hip Mobility Session

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1 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This individual hip mobility session should take between 15-19 minutes to complete. Try to do it every other day or if you really need to work on improving hip mobility, maybe every day, for a few weeks.

**Note: if you have access to a foam roller, make sure you roll-out out your hips and low back for 5-15 minutes prior to this session.

Improving hip mobility will help you tremendously in and out of the gym. Improved hip mobility will help you squat better, and for that matter, help with just about every type of leg exercise.

You will have anywhere between 20-40 seconds to execute each movement. Some will require repeat repetitions while other exercises will have you hold the position for the designated time. Focus on your breath during each movement. Work on nasal breathing versus open mouth breathing. Try to perform 5-6 long, slow, deep breaths while working on a movement.

Stay Strong & Mobile

MICHAEL WOOD, CSCS
Jefit Team Member

Day 1

Hip Mobility 15 exercises, 14 mins

Bridge	1x8 reps • 35s	rest: 20s
Cat Stretch	1x0 reps • 35s	rest: 20s
Glute Kickback	1x0 reps • 35s	rest: 15s
Iron Cross Stretch	1x0 reps • 35s	rest: 15s
Scorpion	1x0 reps • 35s	rest: 15s
Extended Arm Child Pose	1x0 reps • 45s	rest: 15s
Hip Stretch	1x0 reps • 30s	rest: 10s
Seated Floor Hamstring Stretch	1x0 reps • 35s	rest: 10s
Hamstring Stretch (Supine)	1x8 reps • 35s	rest: 20s
Cross-Leg Side Stretch (Supine)	1x0 reps • 35s	rest: 10s
Bird Dog	1x0 reps • 35s	rest: 10s
Bench Hip Thrust	1x0 reps • 40s	rest: 20s
Kneeling Hip Flexor	1x0 reps • 35s	rest: 20s
Straddle Stretch	1x0 reps • 35s	rest: 20s
Extended Arm Child Pose	1x0 reps • 60s	rest: 10s