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! 😈