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Daily Mobility 1

Daily Mobility 1
10 mins

Pelvic Rotations & Internal Hip Rotation

66d4dd9f0834182c829c51f4

Play Button
Pelvic Rotations (Club Assisted)
 sets
 kg
 reps 
 rest
Notes
6656dd08e250699a3da01d80
Mobility
Pelvic Rotations (Club Assisted)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Hold a club to aid in stabilising your upper body as you try and disassociate your lower body
  2. Maximally rotate the pelvis into your trail hip
  3. Follow by maximally rotating the pelvis into your lead hip, emulating the requirements of the pelvis in the golf swing
Where you should 'feel it':
Primary Muscles:
Quads
Quadriceps
Secondary Muscles
Pelvic Rotations (Club Assisted) muscle groups
Play Button
Pelvic Rotations Into Swiss Ball
 sets
 kg
 reps 
 rest
Notes
66cef5796be41cc4241ddbea
Swiss Ball
Pelvic Rotations Into Swiss Ball
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set Swiss ball in contact with left glute (just behind left hip)
  2. Rotate your pelvis and apply pressure into the swiss ball
  3. Separate your upper and lower body by maintaining a stable torso
  4. Note: if you aren't able to maintain a stable upper body use assistance (e.g., a golf club) as a support to hold onto
Where you should 'feel it':
Primary Muscles:
Abs
Rectus abdominis
Secondary Muscles
Pelvic Rotations Into Swiss Ball muscle groups
Play Button
Window Wipers Internal Hip Rotation
 sets
 kg
 reps 
 rest
Notes
65e16185d1cd2a4e4f6c642a
Mobility
Window Wipers Internal Hip Rotation
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set yourself on your back with your legs at 90 degrees and feet in the air
  2. Make a fist with both of your hands and put them together
  3. Squeeze your knees together and keep them in contact with your hands the entire time
  4. Open up your feet as much as possible whilst keeping the knees set
Where you should 'feel it':
Primary Muscles:
Quads
Quadriceps
Secondary Muscles
Window Wipers Internal Hip Rotation muscle groups
Play Button
Bench Internal Hip Rotation
 sets
 kg
 reps 
 rest
Notes
65e15ade003a35c2ff58ee42
Mobility
Bench Internal Hip Rotation
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set yourself on all 4's and in line with a bench
  2. Open up one hip as much as possible, then plant the knee on the bench
  3. Keeping everything else still, raise your foot as high as possible whilst keeping the knee in contact with the bench
Where you should 'feel it':
Primary Muscles:
Quads
Quadriceps
Secondary Muscles
Bench Internal Hip Rotation muscle groups
6656dd08e250699a3da01d80
6656dd08e250699a3da01d80
Pelvic Rotations (Club Assisted)
Pelvic Rotations (Club Assisted)
3
3
1
3
m 
0
s
 rest
66cef5796be41cc4241ddbea
66cef5796be41cc4241ddbea
Pelvic Rotations Into Swiss Ball
Pelvic Rotations Into Swiss Ball
3
3
1
3
m 
0
s
 rest
65e16185d1cd2a4e4f6c642a
65e16185d1cd2a4e4f6c642a
Window Wipers Internal Hip Rotation
Window Wipers Internal Hip Rotation
3
3
1
3
m 
0
s
 rest
65e15ade003a35c2ff58ee42
65e15ade003a35c2ff58ee42
Bench Internal Hip Rotation
Bench Internal Hip Rotation
3
3
1
3
m 
0
s
 rest
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