Hip & Back Mobilization & Activation
- Single-Leg Alternating Knee Hugs x 10 each leg
- Double Leg Supine Knee Hug x 20 second hold
- Double Leg Supine Knee Hug with Rocking x 20 seconds
- Isometric Dead Bugs x 30 seconds each side
- Dead Bug x 30 each side
- Sumo Squat with Rotations into Straddle Stand x 5
- Modified Triangle Pose + Rotation x 10 each side
- Child’s Pose (3-Way) x 30 seconds each way
- Kneeling Thoracic Rotations + Hip Extension x 10 each side
- IT Band Stretch x 30 seconds each
- Lat Stretch x 30 seconds each
- Oblique Stretch x 30 seconds each
- Hand Plank Hip Mobility x 10 each side
- Single-Leg Bridge x 10 each leg
- Glute Bridge + Abduction Iso x 5
- Glute Bridge + Adduction Iso x 5
- Cobra Pose x 30 seconds
- Bird Dogs x 10 each side
- Bird Dogs Same Side x 10 each side
- Walking Figure 4 (Flat Foot) x 10 yards
- Walking Figure 4 (Plantar Flexion) x 10 yards
- Walking Hamstring Activation + Reach x 10 yards
- Calf Stretch x 30 seconds each
- Soleus Stretch x 30 seconds each
- Lateral Crunch x each side
- Supine 90/90 Rotations x 10 each side
- T-Spine Rotations x 10 each side
- T-Spine Windmills x 10 each side
- Overhead Lunge x 20 yards
- Leg Swings Front-to-Back x 10 each side
- Leg Swings Side-to-Side x 10 each side
- X Band Walks x 10 yards each
- Walking High Knees x 10 yards
- Walking Knee Hugs x 10 yards
- Spiderman Crawl + Extension x 10 each
- Inchworm x 10 yards
- Bear Crawl x 5 yards forward & backward
- Groin Stretch Against Ground x 30 seconds
- Scorpions (Prone Kickovers) x 10 each side
- Supine Kickovers x 10 each side
- Prone Reachovers x 10 each
- Hip Switches Stretch + ER Raise x 5 each
- Hip Switches Stretch + IR Raise x 5 each
- 90/90 Hip Switches x 10 each
- Supine Straight Leg QL Activation x 4 @ 10 sec holds
- QL Ankle Crossover + Push x 4 @ 10 sec holds
- Balance Ball Lateral Lying QL Stretch x 30 sec each side
- Standing Lateral QL Hip Pops x 10 each
- Seated Straddle Stretch Middle x 30 seconds
- Hip Flexor RFE + Glute Activation Stretch x 30 seconds each
- Green Band Stretch Routine
- Hamstring Stretch x 20 seconds each
- Adductor Stretch x 20 seconds each
- IT Band Stretch x 20 seconds each
- External Rotators Stretch x 20 seconds each
- Quad Stretch x 20 seconds each
- Hip Flexor Stretch x 20 seconds each