3 sets of 6 breath cycles each side with 2-3 sec holds. 1 min rest in between the sets
Notes: When you inhale through the nose, think about reaching further with the arm overhead, as you exhale through the mouth, think about reaching the rear leg further to the back. 1 breath cycle is after breathing in through the nose, and exhaling out the mouth.
Ex.2 Inclined HIP ER w/zercher hold
3 sets of 8 reps each side with 45 sec – 1 min rest in between the sets.
Ex.3 Superset
- Sidelying HIP IR overcoming ISO, 10 sec each side
- Sidelying HIP IR lift offs, 3-5 reps with 2-3 sec hold at the top
3 sets with 1 min rest in between the sets
Ex.4 Superset
3 sets with 1 min rest in between the sets
2 sets of 6 breath cycles each side. 45 sec – 1 min rest in between the sets. 1 breath cycle = inhale/exhale
Notes: :
- Start in a half kneeling position with a pillow or pad under your knee
- 90° front leg, back thigh should be straight down
- Sit up nice and tall
- Squeeze your back glute to tuck your pelvic
- When you gold that glute squeeze, you are going to get some good lengthening in your hip flexors
- From there you are focus on breathing. Put your elbow together and look at your palms. Turn towards your lead leg. You will already feel a good stretch
- From there inhale through the nose, soft and relax exhale through the mouth
- Think about expanding your ribs