Leg Mobility Rotate & Abduct - Intro Phase

A1: Supine External rotation

2 x 90s each side + 10s isometric

Play here to find the most intense stretch you can in the hip socket. Get really good at finding it and creating the stretch - this will be fundamental to all of your hip mobility!

B1: Frog Rocks + IR

2 x 10r each side

This is will be a key component for your full bodyweight squat - try to create as much rotation in the hips as possible.

C1: Horse Squat Reps + Hold

2-3 x 5r + 60s hold

Use a light weight to help bring you lower, drive the knees out. The aim is to get hips in line with knees .

D1: 1/2 Frog Slides

3 x 10 reps + 10s lift

XYZ

C1: Bodyweight Squats

1 x max reps

This is about just getting as much blood flow through the legs and hips to finish the session. It will speed recovery and should leave you every so slightly less sore.

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