This is a great routine I got from Eric Wong at Precision Movements

Move #1: 1-Leg Slow Egg Beaters [Hip Rotation]

  • Lift one foot off the ground with a bit of hip flexion (ensure you stay tall)
  • Make big circles with your foot, starting with INTERNAL HIP ROTATION + knee extension
  • When circling back, go into EXTERNAL HIP ROTATION + knee flexion
  • Do 10 reps per leg
Move #2: Seated Dead Bug [Hip Flexor + Core Activation]
  • Lift one foot off the ground with pure hip flexion
  • Place your opposite hand on the elevated thigh
  • Drive your thigh against your hand and resist the force
  • Hold for 5 sec, then switch
  • Do 5 reps per leg
Move #3: Skaters [Hip Abduction/Adduction]

  • You may need to place your hands on a desk for this one
  • Sit right on the edge and starting with ankle dorsiflexion (pull toe up), abduct/extend your hip like you’re skating
  • At the end of the stride, plantarflex (point your toe)
  • Return your foot and repeat with the same side
  • Do 10 reps per leg
Move #4: Perfect Tiny Range Squats [FMP Training]

  • While these sound like something named to get kids excited, they’ll ensure your glutes don’t die
  • Lean forward slightly without excessive lumbar extension
  • Squeeze your glutes and maintaining torso angle and good posture, lift your butt just off the chair about an inch
  • Slowly lower back down to the chair without letting your glutes go (they’ll stay contracted the whole set) or changing torso angle
  • Do 10 reps

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