Workout overview
| Sets | |
| 1A. Frog rocks 1B. Seated active hip abduction | 2 |
| 2A. Elevated pigeon 2B. Active hip internal rotation | 2 |
| 3A. Wide squat 3B. Pancake side bend | 2 |
| D. Side to side squat | 1 |
Warm-up (4 min)
| 1. Knee circles | 10 ea direction |
| 2. Cat-cow | 10 reps |
| 3. Supported 980/90 hip swivel | 5 ea side |
| 4. Leg swings | 10 ea side |
| 5. Squat to pancake | 10 reps |
1. Perform this superset 2 times back-to-back
| Passive Stretch | Active Stretch | |
| 1A. Frog rocks | 10 rep | 10 sec |
| 1B. Seated hip abduction | 10 rep | 10 sec |
1A: Make about 80% of your maximal effort during 10 seconds of active contraction. 1B: If you can lift up your leg more than 30 degrees, you should sit up taller to make it more challenging
2. Perform this superset 2 times back-to-back
| Passive stretch | Active stretch | |
| 2A. Elevated pigeon | 20 sec | 5 reps |
| 2B. Hip internal rotation | 10 reps | 10 sec |
2B. Do not use too strong of a band if you lose a lot of range of motion. Start with the lightest band and work your way up.
3. Perform this superset 2 times back-to-back
| Active stretch | Passive stretch | |
| 3A. Wide squat | 10 reps | 15 sec |
| 3B. Pancake side-bend | 5 reps | — |
3B. Sit on a block to elevate yourself, if you cannot sit up tall with your chest out
4. Side to side squat: 1 min for 1 set only.
Note: If you need a bit of support to finish your set, try to reduce the support gradually as you make progress
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