Class 9: Hip IR & ER (Intermediate+)
3 classes per week
•
1h 19m
This class is all about rotational capacity of the hips. Targeting both Internal and External Rotation. This class is slightly more advanced than previous classes.
Equipment Needed: Yoga Blocks, Tennis Balls (optional)
Time Markers:
1:05 CARs (warm up)
18:20 Hip Internal/External Rotation (Supine Base)
20:25 Anterior/Posterior Pelvic Tilt (Quadrupedal Base)
22:30 Hip External Rotation PAILs/RAILs + Lift Offs (90/90 Base)
44:27 Hip Internal Rotation PAILs/RAILs + Lift Offs (90/90 Base)
1:06:35 Hip External/Internal Rotation Lift + Hovers (90/90 Base)
1:11:15 Finishing CARs
Rotation is the fundamental motion of our joints (excluding the spine). For the hips, there's nothing more important than Internal Rotation, though External rotation is a close second. When you have good rotational workspace you will have better global mobility for the entire hip capsule. A lot of times people will train Hip Flexion and Extension and only gain a little progress, because they haven't addressed their rotational deficits first (IR/ER). If you have a hip IR/ER deficits you will want to program in this class consistently every single week.
This is by far my favorite hip class available, and I would recommend doing this one at least 1x a week, and ideally 2x for extra buttery hip gains. Especially if you have deficits in rotation. I personally do this class 2x a week.
In this class we're doing 3 rounds of PAILs/RAILs per base now. Though if you feel capped out at 2, don't feel obligated to do 3. There's additional cues in the video regarding that. Always listen to your body. Theses movements are always self-effort based, so you can make any class easy or hard.
I hope you enjoy this extra buttery hip class! 😈
Up Next in 3 classes per week
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Class 28: Knee IR/ER & Flexion
This class is for the Knees: IR, ER, and Flexion
Equipment needed: Yoga blocks. If needed - you can also use an extra cushion for your knee and some sticks for balance.
We introduce a new base setup for both IR and ER to give you more variety from other knee classes so you can pick and choose w...
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Class 29: Hip Flexion and Extension
In this class we’ll target Hip Flexion and Extension.
Equipment Needed: Yoga blocks and an elevated surface to place your leg on. Also sticks for balance if needed, but you could use other props for that.
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