Jakob | Move or Die

I. Supported Static Hip Opener This is the king of all hip openers. - Use a corner or a pole etc. - Take a table to lie on - Lift one leg up and let the other hang down - The down-hanging leg should not touch the ground - The lifted leg should be as straight as possible - Make it comfortable for you Stay there for up to 20 Minutes - Do both legs Lower careful and slow after the 20 Minutes.

II. Sissy Squat Level I-III Start with an Lvl. that you can do without a problem Always lower slow and controlled IMPORTANT: Keep the hip OPEN all the way. I. Touch the Object with the knees II. Lower down with arms in the front III. Lower down with arms touching the heels Do 5-7 Reps / 3 Sets

III. Hip Mobilisation Routine ( Closed Kinetic Chain) Exercise I - On the back - Push one heel into the ground - Lift the knee - Pull the leg in and straighten it Exercise II - On the back - Push one heel into the ground - Lift the knee - Pull the leg in - Let the leg collapse to the side - Straighten it again

IV. Lunge Bounces - Come into a lunge position - Start doing small bounces downwards - Keep a steady rhythm Do 100 Reps per Side

V. Combined Raises - Keep Legs straight - Work from the center of your body - Combine upper body and leg raises 15-20 Reps

VI. Diagonal Stretch Level I From a V Stance on the spot bring back one leg on a straight line. (Toes pointing 45 Degrees outwards.) The behind heel stays in the air. Both knees are bent. Now try to touch the back-heel with the diagonal hand. If this is not possible touch the calf. Look for rotation in the upper body, don't go too low with the back knee if possible. 5 Reps per Side - Hold the last for 10 Secs. 3 -5 Sets

I wish you a good practice with these! Free those hips from pain and restrictions. Move or Die! Jakob