Hips

Hip Mobility Program (5–7 Minutes)

Goal: Improve hip rotation, flexibility, and control for better movement and power transfer

1. 90/90 Hip Rotations – 8 reps each side

  • Sit in 90/90 position

  • Rotate knees side to side

  • Stay tall, move with control

2. Adductor Rockbacks – 10 reps each side

  • One leg straight out

  • Sit hips back toward heel

  • Keep spine neutral

3. Half-Kneeling Hip Flexor Stretch – 30 sec each side

  • Back knee down

  • Squeeze glute, push hips forward

  • Keep torso upright

4. World’s Greatest Stretch (with rotation) – 5 reps each side

  • Step into deep lunge

  • Rotate toward front leg

  • Open hips and upper body together

5. Hip CARs (Controlled Rotations) – 5 reps each side

  • Lift knee up

  • Rotate out and around slowly

  • Stay balanced, avoid leaning

Key Focus

  • Slow, controlled movement

  • Full range of motion

  • Stay balanced and stable

  • Breathe through each rep

Total Time: ~5–7 minutes