12 Minute Hip Mobility Routine (FOLLOW ALONG)

[Music] what is up my body warriors and welcome back to another video and another follow along today we're going to be going over a hip flexibility routine so it can be focused around internal rotation external rotation of the hip as well as the squat um as always the full offline pdf downloadable one is in linked in the description down below but otherwise let's jump into the routine so before we start with this one uh if you are tight you're probably going to want to grab a couple of yoga blocks just to aid you with some of the exercises that we're going to be doing so we're going to start in the old favorite the 1990 position we're going to sit if our legs just outside shoulder width also spineless we're going to drop to the right hand side first and one leg goes into external rotation the other goes to internal rotation try to keep the torso forward and i'm just going to swap back to the other side we're going to do 10 of these just to warm up just to help warm up the rotation of the hips and kind of get ourselves prepared for this short session with this routine we're going to be focusing a lot around this position that i mean currently but developing internal external rotation the hip is really useful for improving hip mobility and also specifically squat flexibility today's routine actually is going to focus quite a bit along the strengthening lines so it's gonna be a little bit crampy a little bit in places but it's always a good thing right we're gonna do one more because i've lost count something talking and then we're gonna stop on the right hand side so we're gonna start in a 99 position so this right leg needs to be open at more than 90 degrees back leg we want the knee in line with the hip and then the other leg straight if you're tight all you're going to do you grab your yoga block and place underneath your hip and then this means there's less external rotation needed less internal rotation needed so find an intensity that is good for you from here we're going to lean on forward we're not going to round on forward we're going to lean as far as we can we're going to try and twist those hips and we come into a stretch what we're going to do here is we're going to first going to press the knee down into the ground so i'm going to think about pressing this way for five seconds so five four three two one and i'm going gonna try and lift up my knee into my hand two three four five now relax a little bit deeper same again press the knee into the ground two three four five a lift two three four five again twist sink a little bit deeper one last one press two three four five now lift one two three four five and here we should be feeling a stretch in the glute on this right leg so keep holding that i'm gonna come back sit back over sit back onto those hands and twist try and face the torso into this left leg and you should be feeling a stretch in internal rotation now so it's going to come down into the side of the hip i even feel it on the inside as well it's going to hold this one for about 20 seconds before we get into the crampy one so we're going to work on developing international now a lot of times internal rotation is tighter than external for a lot of people and also it's going to vary from side to side one side might be tighter one side might be looser that's all fine spends do an extra wrap on the tight side do an extra set on the tight side it's all good okay we're gonna come back to that 99 position stay nice and upright what we're going to try and do is we're going to try and lift the foot of that back leg now what we want to avoid doing is trying to come forward loads to lift it and we also want to just lean over to the side we're trying to stay as upright as possible and try and lift even if you just lift it like literally a millimeter off the ground or just think about trying to lift it absolutely fine i'm gonna lift three reps five seconds so lift two three four five and relax i feel some cramps in this area but we just need to continue two three four five like five seconds rest and we're just gonna do one more one two three four five nice if it cramps it's good keep going the best way to get rid of cramp is just try and do it harder all right i'm going to twist back onto that leg and all we're going to try and do is we're going to open it up as far as we can but we're going to try and think about not letting this knee this one come off the ground so you're going to try and pin that to the ground lift and twist as far as you can drop it back to the center ten of these squeeze the glutes to really try and open the hips [Music] if you lean back a bit it should make this drill a little bit easier but it's still going to be kind of pinchy in the hips [Music] so tan in total i think we're on this gonna be a sixth one a couple second pause at the top last one pause and come back into that middle position we're going to switch around guess which we're going to go over to that left leg now again same difference 90 degrees 90 degrees 90 degrees gonna twist on over onto this front leg and we're going to come into a nice stretch again chest up right tilt the helmet i'm going to press that knee down into the ground five five and then we're gonna try and lift up into the hand so lift two three four five get a bit deeper in press into the ground two three four five lift two three four five and last one i'm gonna press two three four five i'm gonna lift two three four five that's it lovely nice stretch over that glute that left leg and come back up twist and lean back and chill before we then get into the cramp exercise for the right hand side while we're here for these 20 seconds if you're enjoying this video make sure you don't forget to give it a thumbs up i'd highly appreciate that one and also if you're enjoying it let me know leave a comment in the comment section down below right now we move on to the cramps we're going to turn back into that left leg maximum effort gonna try and lift that right foot up hold it for five four three two and one and we can relax this is when you're gonna discover whether one is tighter than the other again i'm going to lift two three four five and go down we're going to do one last one so lift two three four five and that is our five and we're going to come back onto the back and twist really try to keep that knee pin down and open this one as far as you can 10 of these again [Music] keep getting this one for did you get a nice little bit of a glute burn going on as well potentially last one after this i come now into this the 1990 just to shake things off a second whilst we've done that first sorry i said nice sign taylor pose butterfly pose you can grab your feet as well use the elbows to push on out to either side and then just relax for a second before we jump into the next portion all right so from here we're going to jump up into a squat it's going to shift over to the right hand side of the mat and we're going to let our foot shift out we're going to drop back into a crosshatch squat now if you can't sit in a costac squat for whatever reason it is next best option grab onto an anchor point in front of you so grab a chair grab something that is going to be able to hold you in this position pause this video while you do that and then we can continue let's start we're going to sit just for 10 seconds we're going to try and think about pushing this right knee out opening up the hips just sitting in that position and then we're simply going to move keeping the hips as low as we can down to the ground it's the opposite leg let the foot turn up at the bottom and we're going to pause in this position when i go back and forth 10 times that is the goal so shift keep those hips nice and low down into that cossack squat hold and i'm going to shift back so the idea is to keep these hips super low to the ground the entire time that's the challenge again if you're doing this with an anchor point you better do it absolutely fine so 10 in total we've now done four five eight last one on each side okay so we're gonna do is we're gonna come back to that right hand side and from here i'm just going to twist around 90 degrees to the right hand side and then we're going to basically be in a lunge position so i have a little stretch over this hip flexor all we're going to do here is we're going to let that right hip hang out it's going to go down as low as we can go it's ideally onto our elbows now hold this position you're going to try and rock back forward you can feel out the stretch a bit we'll just let that hip hang out on this side feel a bit of stretch on the glutes the adductors and just generally chill out from here we're going to do five rotations we're going to reach nice and high to the sky come back again reach just five on these of each side [Music] that's one lovely come back up into our lunge twist cross out squat other side twist into that hip flexor position again let the hip hang out let this one go to the side feel that stretch over the hip as well and we come down to that low position again we just feel this one out and chill here for a second again we're going to do some twists so reach up to the sky coming down reach over these last one five come back up and we're gonna go into a pancake so we're gonna keep our straddle heat feet together legs locked just gonna let gravity do its work and pull us down into that pancake position so if you want to you can think about here trying to use the hip flexors to pull you deeper into that stretch position so again we're just going to chill out here feel the stretch go down as far as you can if it's just the elbows if you're up here all is absolutely fine just looking for a stretch on the hamstrings and into our hips again we can just chill out hold this position for 10 15 20 seconds and then from here i'm just gonna walk those feet in and finish up in a squat position and that is basically it for this squat routine as i've already said if you enjoyed this one hit the thumbs up button leave a like down below also let me know your thoughts on this follow along routine with a comment in the comment section while you're down there you can also hit that subscribe button if you want to join the bodyweight world try and not miss out any more future videos but that has basically been it for this week guys i'll catch you in the next episode have a strong week and peace [Music] you

Channel: Tom Merrick

Views: 4,042,943

Keywords: stretching, follow along, flexibility routine, mobility routine, stretching follow along, flexibility follow along, yoga follow along, mobility follow along, tom merrick, bodyweight warrior, tight hips, how to get flexible, hip mobility exercises, hip mobility, hip mobility workout, hip mobility flow, hip mobility squat, hip mobility warm up

Id: jj2AAH6jbHk

Length: 13min 54sec (834 seconds)

Published: Sun Feb 09 2020