Light Hips
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Optional Hip Focussed Warm-Up
A1: Elevated Pigeon
Once through each side
90s passive + 2 x (10s pushing down, 10s pulling up, 30s passive)
A2: Quadruped Hip CARs
1 x 5r in each direction, each side
B1: Prone Hip Internal Rotation
3 x 20r + 10s lift
As you do more of these try to lift the body higher
B2: Bodyweight Squats
3 x 10 reps + 10-30s hold at the bottom
Just regular bodyweight squats as low as you can go! Don’t bother with the goblet squats (as in the video)