TrainLikeMe

Dynamic Psoas Stretch

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Key Points: Keep hips square, engage glutes, stretch slowly. Common Mistakes: Overstretching, not engaging glutes.

Where you should 'feel it':

Primary Muscles:

Hips

Secondary Muscles

None

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Bodyweight

Squat Hip Extension

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Key Points: Keep chest up, extend hips fully, engage glutes. Common Mistakes: Leaning forward, not extending hips fully.

Where you should 'feel it':

Primary Muscles:

Glutes, Quads

Gluteus Maximus, Quadriceps

Secondary Muscles

Hamstrings

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Bodyweight

Walking Lunge

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Key Points: Step forward with control, keep knee over ankle, engage glutes. Common Mistakes: Letting knee go past toes, leaning forward.

Where you should 'feel it':

Primary Muscles:

Quads, Glutes

Quadriceps, Gluteus Maximus

Secondary Muscles

Hamstrings, Calves

Abdominal Bracing w Bridge SL

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Bodyweight

Abdominal Bracing w Bridge SL

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Key Points: Engage core, lift hips evenly, keep one leg extended. Common Mistakes: Letting hips drop, not engaging core.

Where you should 'feel it':

Primary Muscles:

Abs, Glutes

Rectus abdominis, Gluteus Maximus

Secondary Muscles

Lower Back

Abdominal Bracing w Bridge SL muscle groups

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Mobility

90/90 Unsupported

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Key Points: Keep hips square, engage core. Common Mistakes: Overstretching, not engaging core.

Where you should 'feel it':

Primary Muscles:

Hips

Secondary Muscles

Glutes

90/90 US + Hip Drive + Step Through

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Mobility

90/90 US + Hip Drive + Step Through

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Key Points: Engage hips, move smoothly. Common Mistakes: Using momentum, not engaging hips.

Where you should 'feel it':

Primary Muscles:

Hips

Secondary Muscles

Glutes

90/90 US + Hip Drive + Step Through muscle groups

Hip Slides Reverse Rotations

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Mobility

Hip Slides Reverse Rotations

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Key Points: Engage core, slide hips with control. Common Mistakes: Using momentum, not engaging core.

Where you should 'feel it':

Primary Muscles:

Hips

Secondary Muscles

Obliques

Hip Slides Reverse Rotations muscle groups

Standing Split Stance Hip Rotations

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Bodyweight

Standing Split Stance Hip Rotations

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Key Points: Keep hips square, rotate smoothly. Common Mistakes: Over-rotating, losing balance.

Where you should 'feel it':

Primary Muscles:

Hips

Secondary Muscles

Glutes

Standing Split Stance Hip Rotations muscle groups

Pigeon Stretch w Rotation + Band

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Bands

Pigeon Stretch w Rotation + Band

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Key Points: Engage glutes, rotate smoothly. Common Mistakes: Overstretching, losing hip alignment.

Where you should 'feel it':

Primary Muscles:

Hips

Secondary Muscles

Glutes

Pigeon Stretch w Rotation + Band muscle groups

Squat Mobilizations - Internal (Banded)

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Bands

Squat Mobilizations - Internal (Banded)

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Key Points: Engage core, move smoothly, keep knees aligned. Common Mistakes: Letting knees cave in, losing balance.

Where you should 'feel it':

Primary Muscles:

Glutes, Quads

Gluteus Maximus, Quadriceps

Secondary Muscles

Hamstrings

Squat Mobilizations - Internal (Banded) muscle groups

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Bodyweight

Plank - SL Windmill

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Key Points: Maintain plank form, move arm smoothly. Common Mistakes: Sagging hips, losing plank form.

Where you should 'feel it':

Primary Muscles:

Shoulders

Deltoids

Secondary Muscles

Obliques

SL Balance Hip Opener - Unsupported

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Balance

SL Balance Hip Opener - Unsupported

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Key Points: Engage core, open hips slowly. Common Mistakes: Losing balance, not engaging core.

Where you should 'feel it':

Primary Muscles:

Hips

Secondary Muscles

Glutes

SL Balance Hip Opener - Unsupported muscle groups

A-Frame Openers (Banded)

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Bands

A-Frame Openers (Banded)

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Key Points: Engage shoulders, move arms smoothly. Common Mistakes: Overstretching, not engaging shoulders.

Where you should 'feel it':

Primary Muscles:

Shoulders

Deltoids

Secondary Muscles

Traps

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Dynamic Psoas Stretch

rest

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Squat Hip Extension

rest

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Walking Lunge

rest

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Abdominal Bracing w Bridge SL

rest

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90/90 Unsupported

rest

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90/90 US + Hip Drive + Step Through

rest

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Hip Slides Reverse Rotations

rest

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Standing Split Stance Hip Rotations

rest

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Pigeon Stretch w Rotation + Band

rest

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Squat Mobilizations - Internal (Banded)

rest

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Plank - SL Windmill

rest

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SL Balance Hip Opener - Unsupported

rest

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A-Frame Openers (Banded)

rest

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Swap Exercises

Hip Mobility 2.0

The 2nd installment of developing your hips mobility

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