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Daily Mobility 5

Daily Mobility 5
10 mins

Hips

66dd7e95982f54bbc460ff15

Play Button
Quadruped Abductions
 sets
 kg
 reps 
 rest
Notes
66a71c8621adb906500f3816
Mobility
Quadruped Abductions
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set yourself on all 4's (quadruped)
  2. Ensuring that you keep your shoulders square for the entire movement, disasociate through one hip at a time
  3. Perform maximal hip abduction through one hip, keeping a 90 degree angle in that leg the whole time
  4. As you attempt maximal hip abduction, ensure that you don't arch your back. Keep all the movement through the hip
Where you should 'feel it':
Primary Muscles:
Glutes,Hips
Gluteus Maximus,Hips
Secondary Muscles
Quadruped Abductions muscle groups
Play Button
Lower Body Disasociation (External Hip Rotation)
 sets
 kg
 reps 
 rest
Notes
66bc7b826f3661f1db7a8d64
Mobility
Lower Body Disasociation (External Hip Rotation)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Start with one hip in an externally rotated position (ankle resting behind the knee of the other leg)
  2. Extend your arms behind in order to support your whole body
  3. Keeping your upper body stable, disasociate your lower body maximally, rotating from side to side
Where you should 'feel it':
Primary Muscles:
Lower Back,Glutes
Erector Spinae,Gluteus Maximus
Secondary Muscles
Lower Body Disasociation (External Hip Rotation) muscle groups
Play Button
Hip Drops To Extend
 sets
 kg
 reps 
 rest
Notes
66a71baaea6a4cc4df378954
Mobility
Hip Drops To Extend
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. With both arms off the ground, set your knees in a flexed position (around 90 degrees)
  2. Shift your weight as you drop into one side
  3. After shifting your weight, extend up through your glute
  4. Challenge yourself to gain all movement through the hip extension
Where you should 'feel it':
Primary Muscles:
Glutes,Hips
Gluteus Maximus,Hips
Secondary Muscles
Hip Drops To Extend muscle groups
Play Button
Deep Squat Bilateral Shoulder Flexion
 sets
 kg
 reps 
 rest
Notes
66a71a50173930de38de0f9c
Mobility
Deep Squat Bilateral Shoulder Flexion
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Start the movement by finding your deep squat position. Really try and push your range of motion through the hips
  2. Straighten your back to remove any rounding in your spine
  3. With straight arms, flex through your shoulders maximally, pushing the range of motion through your upper back
  4. Ensure you maintain the deep squat position the entire time
Where you should 'feel it':
Primary Muscles:
Lats,Hips
Latissimus Dorsi,Hips
Secondary Muscles
Traps
Deep Squat Bilateral Shoulder Flexion muscle groups
66a71c8621adb906500f3816
66a71c8621adb906500f3816
Quadruped Abductions
Quadruped Abductions
3
3
1
3
m 
0
s
 rest
66bc7b826f3661f1db7a8d64
66bc7b826f3661f1db7a8d64
Lower Body Disasociation (External Hip Rotation)
Lower Body Disasociation (External Hip Rotation)
3
3
1
3
m 
0
s
 rest
66a71baaea6a4cc4df378954
66a71baaea6a4cc4df378954
Hip Drops To Extend
Hip Drops To Extend
3
3
1
3
m 
0
s
 rest
66a71a50173930de38de0f9c
66a71a50173930de38de0f9c
Deep Squat Bilateral Shoulder Flexion
Deep Squat Bilateral Shoulder Flexion
3
3
1
3
m 
0
s
 rest
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