A 5-minute session that combines core-strengthening exercises with active flexibility movements. Mobilise through your joints and slowly increase flexibility.
Session program:
– Straddle crunch with 1/4 rep at top
– Full range hip circumduction
– Roll-like-a-ball into wide-legged V-sit
– Straight-arm plank leg swing
– Single-legged downward dog to plank
A 20-minute, low-intensity workout focusing on isolating your glutes.
Session program:
– External rotation clam
– Side-lying kick
– Hip abduction
– Straight-leg hip circle (clockwise)
– Straight-leg hip circle (anti-clockwise)
– Internal rotation clam
A 20-minute glute-focused workout to help build up strength in the muscles surrounding the hip joint.
Session program:
– Fire hydrant
– Hip extension
– Rainbow leg lift
– Donkey kick
– Bent-knee-at-triceps to straight leg
A 15-minute workout focusing on the glutes and abdominals to build strength and technique.
Session program:
– Glute bridge
– Single-leg glute bridge
– Straight-leg hip circle (anti-clockwise)
– Straight-leg hip circle (clockwise)
– Toe tap
– Knee flexion to extension
