Light Hips

Warm-Up

Strict CARs

Neck Scaps Shoulders Cat Camel Quadruped Hips Wrists Ankles

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)