Are you fed up with TIGHT + STIFF HIPS ruining your golf game? 🤔⛳️😭
Want hips that feel like butter both on + off the golf course? 😎
Try this 5 min routine👇⏰
Be sure to BOOKMARK to come back to 👊
1️⃣ - Half Kneeling Drifts
⏰ - 30 secs each side
Perform loaded or unloaded from the half kneeling set up and explore different angles with the lead foot to really load into that hip. Hold at end range for a couple of seconds each time and spend more time on areas that feel “tight” 🙌
2️⃣ - Frog 🐸
⏰ - 30 secs
Split the knees as wide as comfortable and have your shins parallel with the heels down on the inside if possible. Stay neutral through the trunk and make small pulses back towards your heels. Be gentle here! 😅
3️⃣ - Doorknob Squats
⏰ - 60 secs
Use a doorframe or squat rack and slowly walk your hands down it to get into a deep squat position with your trunk nice and upright. Explore the hips in this position and spend more time on any positions that feel tight. Try spending majority of your 60 secs exploring the bottom position!
4️⃣ - Scorpions 🦂
⏰ - 30 secs
Start face down on the floor with your forearms on the floor either out to the side or at 90 degrees. Bend one leg to 90 degrees and work it across the opposite leg through your max range of motion. You can tap the foot or even place the sole flat to the floor if you can. Alternate sides for 30 secs total!
5️⃣ - Hip Hurdles (All Fours)
⏰ - 30 secs each side
Start in the all fours position and imagine a small hurdle just outside your moving leg. Keep a 90 degree angle in the leg and move up and over the hurdle one way and then the other. You can minimise compensation by using some feedback on your lower back 🤓
6️⃣ - Heel Clicks
⏰ - 30 secs each side
Start in the 90 90 set up with your arm kicked out as needed. Slowly work the rear heel forward to tap the front heel before returning and repeating. Move with control here and try to minimise compensations from the rest of the body and really feel the moving hip light up 🔥
When it comes to mobility remember little + often soon adds up 😉
Great complement to your main strength + power work too 🏋️♀️
Give it a try and let me know how it goes 😁
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