Here is our first Hip IR only class!

Equipment Needed: Yoga blocks. Tennis ball and Anke weight optional.

Time Markers:
0:15 CARs (warm up)
6:27 Hip Capsular CARs (Supine Base)
10:10 Side 1 IR PAILs/RAILs + Lift Offs + Passive Range Holds (Half 90/90 Base)
26:45 Side 2 IR PAILs/RAILs + Lift Offs + Passive Range Holds (Half 90/90 Base)
40:10 IR/ER Lift offs
43:00 Finishing CARs

The fundamental motion of our hip is rotation. So in order to expand space (“mobility”) within a joint capsule we must first establish rotational capacity. The most important for the hip being internal rotation

The better quality rotation you develop, the better movement options you will own, in both rotational AND linear planes of movement. More joint workspace = more freedom. More freedom = more movement variability. Aka more options to create movement, and greater resiliency to variables. Which will greatly mitigate injury, and improve performance & longevity.

This Class is slightly more advanced that other hip IR classes. We also work 3 rounds of PAILs/RAILs, but always listen to your body and go at your own pace. If 3 rounds feels like too much, stick to just 2 rounds and slowly build up - or do the 3rd round at much lower intensities. While this class is more advanced, you always have the ability to scale down and go at your own pace and intensity, and from there you can slowly build up over time.

If Hip IR is a big limitation and priority for you, programming this class 2x a week (with 3-4 days in-between) would be ideal.

I hope you enjoy this new Hip IR only buttering!