Here’s your #fridayworkout ➖ drop down at your cubicle, wherever you are and find a buddy to join in‼️
1️⃣ #tippyhippy ➖ grip the ground with your toes & find balance on one foot, brace your #abdominals & bend at the waist. Neutral spine & neck. Squeeze your standing leg glute to have a firm stance. While you’re there, open up the hip in a small controlled movement & come back to neutral. This will challenge your balance & your #hipstrength‼️ If you’re not feeling stable do it beside a wall & it’s ok to use it for stability until you get better. Do 2-3 sets and 6-8 reps each side but you’re not allowed to cheat on form ➖perfection over the progression
2️⃣ #buttscoot ➖ sit-down, put your arms in front, engage your core & lift one hip up slightly then repeat as you’re moving forward on the floor. If your floor needs cleaning this is a great multitasking opportunity 😂 This is excellent for #runners#hikers or if you sit at a desk all day & need to activate your glutes and fire 🔥 up the hip muscles ‼️Go forward for 6-8 reps and back for 6-8 reps and tune in with your body to see which side is stronger & more mobile.
3️⃣ #froghipthrust ➖ more of a controlled lift than a thrust. Lay down, put your feet together & drop your legs to the side. Feel that nice #innerthigh stretch. Now brace your core, engage your glutes, lift your arms up & hold them there. Now we’re ready for takeoff 🤣 Lift hips up & lower back down for 8-10 reps, feel the glutes & hips work oh so beautifully‼️ Thank them for all the work they do 😘
4️⃣ #donkeykicks ➖ come to your all fours & pull in your belly button into your spine, neck neutral, & push into your feet & hands for a firm stance. Left your knees off the floor about an inch. Hold there it this is already challenging. Next step, lift one leg up & keep hips square. Drive this movement from the heels & keep neutral alignment. It’s a very controlled movement but so much is happening here. Do 6-8 reps each leg and 2-3 sets.
🔥
Do this routine before, after a run, or if you sit all day‼️
Exercises For Injuries
Ohhhh Snap‼️Did someone say #hipmobility ⁉️
Here’s your #fridayworkout ➖ drop down at your cubicle, wherever you are and find a buddy to join in‼️
1️⃣ #tippyhippy ➖ grip the ground with your toes & find balance on one foot, brace your #abdominals & bend at the waist. Neutral spine & neck. Squeeze your standing leg glute to have a firm stance. While you’re there, open up the hip in a small controlled movement & come back to neutral. This will challenge your balance & your #hipstrength‼️ If you’re not feeling stable do it beside a wall & it’s ok to use it for stability until you get better. Do 2-3 sets and 6-8 reps each side but you’re not allowed to cheat on form ➖perfection over the progression
2️⃣ #buttscoot ➖ sit-down, put your arms in front, engage your core & lift one hip up slightly then repeat as you’re moving forward on the floor. If your floor needs cleaning this is a great multitasking opportunity 😂 This is excellent for #runners #hikers or if you sit at a desk all day & need to activate your glutes and fire 🔥 up the hip muscles ‼️Go forward for 6-8 reps and back for 6-8 reps and tune in with your body to see which side is stronger & more mobile.
3️⃣ #froghipthrust ➖ more of a controlled lift than a thrust. Lay down, put your feet together & drop your legs to the side. Feel that nice #innerthigh stretch. Now brace your core, engage your glutes, lift your arms up & hold them there. Now we’re ready for takeoff 🤣 Lift hips up & lower back down for 8-10 reps, feel the glutes & hips work oh so beautifully‼️ Thank them for all the work they do 😘
4️⃣ #donkeykicks ➖ come to your all fours & pull in your belly button into your spine, neck neutral, & push into your feet & hands for a firm stance. Left your knees off the floor about an inch. Hold there it this is already challenging. Next step, lift one leg up & keep hips square. Drive this movement from the heels & keep neutral alignment. It’s a very controlled movement but so much is happening here. Do 6-8 reps each leg and 2-3 sets.
🔥
Do this routine before, after a run, or if you sit all day‼️
6 years ago (edited) | [YT] | 23