Quick Hip Mobility Routine is a short but excellent stretch and mobility routine from Tom Merrick to add on to the end of any lower body workout. I had just completed a tough lower body strength workout and finished it off with this. It felt very good. Tom opens up your hips and stretches you out nicely. I heard (and felt!) all kinds of popping in my hip and knee joints when doing #6 on my left leg!
Quick Hip Mobility Routine is 10:59 minutes. Equipment: fitness mat. Optional: flat yoga block.
- Sit on bottom, hands on mat behind you, legs are wide, knees are bent with feet on floor, lower both legs to floor so legs are in a 90/90 position (knees both bent at 90 degrees) then raise legs and repeat lowering legs into a 90/90 in opposite direction, continue alternating sides
- Sit in 90/90 position with one leg in front of you and the other to the side, hinge torso forward over front leg (Tom gives you the option of placing the flat yoga block under your bum for more support), pressing front knee into floor or 5 seconds; release contraction and lower deeper into to the stretch; place hand on sole of front foot and push foot into hand for 5 seconds; stop pushing and relax, lowering deeper into stretch
- Repeat #2 again on same side
- Still in 90/90 on same side, raise torso and twist shoulder/chest past front leg, looking behind you then lowering torso toward floor
- Still in 90/90 on same side, torso is facing forward over front leg, lift back foot keeping knee on floor and hold for 5 seconds; lower foot and rest then repeat
- Keep legs in 90/90, twist torso toward back leg, keeping both knees on floor; lift back knee as high as you are able and hold briefly (front knee remains on mat, back foot remains on mat) then lower leg back to floor, repeat this 4 more times
- Repeat #2-6 with leg positions swapped
For more info on Tom Merrick and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
