WORKOUT

Focus & Ben­e­fits: Mobi­lize and strength­en the glutes and hips — a dynam­ic duo! Feel­ing flex­i­ble and strong in this area is key to per­form­ing opti­mal­ly in oth­er work­outs and avoid­ing aches and pains. You’ll notice these two areas worked through mul­ti­ple dif­fer­ent ranges of motion.

Equip­ment: Mat, option­al ankle weights, option­al medi­um dumb­bell (I will just be wear­ing ankle weights but will remind you when a dumb­bell can be added!)

Tips & Help­ful Infor­ma­tion: We will start with a warm up to mobi­lize and bring blood flow to our hip region before start­ing in on the 15 minute work­out and then a cool down. Many of the warm up exer­cis­es will be exer­cis­es that are also seen in the Hip and Glute Mobil­i­ty rou­tine. If you’re intrigued to focus more on stretch­ing and mobil­i­ty, be sure to also check this one out!

This work­out can be used as an add on or you can repeat the work­out exer­cis­es a sec­ond time to make the work­out por­tion a full 30 min­utes. Some­thing about this rou­tine that may appeal to some of you is that much of it takes place on the mat!

Dif­fi­cul­ty & Mod­i­fi­ca­tions Explained: There are some exer­cis­es that require an exist­ing lev­el of bal­ance, coor­di­na­tion, and mobil­i­ty, mak­ing this a lev­el 3 over­all. Choos­ing to use ankle weights and a dumb­bell for some of the exer­cis­es will make it more/​less chal­leng­ing. I’ll be shar­ing mod­i­fi­ca­tions where necessary.

Clos­ing Note: I find this such a feel good area to tend to — enjoy!

Rec­om­men­da­tion: Hip and Glute Mobility

• The #1 Rea­son Why Your Ham­strings Are Tight

Warm-Up: 8 exer­cis­es, 40 sec­onds each (5 minutes)
Leg Swings (One Side)
Leg Swings (Oth­er Side)
Squat + Alt Hip Flex­or Stretch + Side Reach
Alt Side Leg Raises
Run­ner’s Lunge + Ham­string Stretch (One Side)
Run­ner’s Lunge + Ham­string Stretch (Oth­er Side)
Dog­gie Cir­cles (One Side)
Dog­gie Cir­cles (Oth­er Side)

Work­out: 15 exer­cis­es, 45 sec­onds active / 15 sec­onds rest (15 minutes)
*= where a dumb­bell can be added for extra challenge
*Squat + Alt Hip Circle
*Ket­tle­bell Swings
Dog­gie to Scor­pi­on (One Side)
Dog­gie to Scor­pi­on (Oth­er Side)
Glute Rain­bows (One Side)
Glute Rain­bows (Oth­er Side)
Plank + Alt Down Dog Leg Lift
*Glute Bridge + Alt Knee Lift
*Frog Glute Bridges
*Cir­cle Glute Bridge
*Knee Hip Thrusts
Crab Hip Thrusts
Sta­t­ic Crab Thrust Abductions
Stag Lifts (One Side)
Stag Lifts (Oth­er Side)

**Water Break**

Cool Down: 8 exer­cis­es, 40 sec­onds each (5 minutes)
90/90 Hip Stretch (One Side)
90/90 Hip Stretch (Oth­er Side)
Side Lying Hip Flex­or Stretch (One Side)
Side Lying Hip Flex­or Stretch (Oth­er Side)
Knee to Opp. Shoul­der (One Side)
Knee to Opp. Shoul­der (Oth­er Side)
Lying Ham­string Stretch (One Side)
Lying Ham­string Stretch (Oth­er Side)