Glide through this mobility flow before deep work to unlock joints and establish confident movement patterns.
Leg Swings
Duration: 00:30
Swing your leg front to back to warm up your hips and hamstrings before you crush your workout.
Difficulty: Beginner
Benefits:
Groin
Calves
Hips
Hamstrings
Quadriceps
Lower Back
Glutes
Abdomen
Instructions
- Stand with feet hip-width apart and hands on your hips or at your sides.
- Shift weight onto one leg and lift the other slightly off the floor.
- Swing the lifted leg forward and backward in a smooth, controlled motion, then switch legs halfway through.
Tips
- Keep a soft bend in the standing knee for balance.
- Let the movement come from the hip while your torso stays steady.
- Start with smaller swings and build range gradually.
Adjustments
- Hold onto a wall or chair if you need extra support.
Knees Hugs
Duration: 00:30
Give each knee a hug to loosen your hips and lower back while practicing balance.
Difficulty: Beginner
Benefits:
Hips
Hamstrings
Lower Back
Glutes
Instructions
- Stand tall with feet hip-width apart and arms relaxed.
- Shift weight onto one foot and pull the opposite knee toward your chest with both hands.
- Hold for a beat, lower the leg, and repeat on the other side.
Tips
- Keep a soft bend in the standing leg for balance.
- Lift through your chest and stay upright as you hug the knee.
Adjustments
- Use a wall or chair for balance if needed.
- Lift the knee only as high as feels comfortable today.
Lateral Leg Swing
Duration: 00:30
Swing your leg side to side to free up your hips and prime them for deeper work.
Difficulty: Beginner
Benefits:
Groin
IT Band
Hips
Instructions
- Stand tall with hands on your hips and shift weight onto one leg.
- Lift the opposite leg slightly off the floor and swing it out to the side, then across your body.
- Continue the smooth swings, then switch legs halfway through.
Tips
- Keep a slight bend in the standing knee to stay stable.
- Let the movement come from the hip while your torso stays steady.
- Start with smaller swings and build range as you warm up.
Adjustments
- Hold onto a wall or chair for extra balance support.
Gate Opener
Duration: 00:30
Swing your hip like you are stepping over a fence to lubricate the joint and fire up glute stabilizers.
Difficulty: Beginner
Benefits:
Groin
Hips
Glutes
Instructions
- Stand beside a wall or chair and place your hand on it for balance.
- Shift weight into the leg closest to the support with a soft bend in the knee.
- Lift the opposite leg as if stepping over a gate, opening the hip outward before placing the foot back down.
- Reverse the motion to close the gate and continue flowing back and forth.
Tips
- Keep the standing leg active and upright to support the movement.
- Let the motion stay smooth and controlled rather than swinging wildly.
- Focus on moving from the hip joint while your torso stays steady.
Adjustments
- Lift the leg lower if opening wide feels challenging today.
Zombie Walks
Duration: 00:30
March forward with straight-leg kicks and outstretched arms to warm up your hamstrings and core.
Difficulty: Beginner
Benefits:
Hips
Hamstrings
Core
Instructions
- Stand with feet hip-width apart and arms extended straight in front of you.
- Lift one leg straight forward while keeping your torso upright and knee extended.
- Lower the leg with control and alternate sides in a smooth, marching rhythm.
Tips
- Engage your leg muscles to keep the motion controlled.
- Keep your back straight and avoid leaning backward.
- Lift slowly to avoid snapping your knee.
Adjustments
- Lift the leg lower if flexibility is limited.
- Place hands on hips if shoulders feel tight.
- Hold a wall for balance if needed.
Hamstring Scoops
Duration: 00:30
Sweep one leg forward and scoop through a hinge to stretch your hamstrings while warming the core.
Difficulty: Beginner
Benefits:
Calves
Hamstrings
Core
Lower Back
Glutes
Instructions
- Stand tall with hands on your hips.
- Step one foot forward, planting the heel and lifting the toes.
- Hinge at the hips and sweep both hands down toward the front foot as if scooping up the floor.
- Return to standing and repeat before switching legs halfway through.
Tips
- Maintain a long spine instead of rounding your back.
- Brace your core to stay balanced during the hinge.
Adjustments
- Keep the hinge shallow if your hamstrings feel tight.
- Hold a wall or chair for balance support.
- Move slowly to stay in control of the stretch.
Dynamic Quad Stretch
Duration: 00:30
March through dynamic quad stretches to loosen the front of your thighs while dialing in balance.
Difficulty: Beginner
Benefits:
Hips
Quadriceps
Instructions
- Stand tall with feet hip-width apart.
- Bend one knee, grab the ankle with the same-side hand, and draw the heel toward your glute.
- Release back to standing and repeat, then switch legs halfway through.
Tips
- Keep knees close together to focus the stretch on the quad.
- Engage your core so you stay balanced.
- Move with a smooth, controlled tempo rather than rushing.
Adjustments
- Lightly touch a wall or chair for balance backup.
- Use a smaller range of motion if your quads feel tight.
Dynamic Wide Leg Forward Fold
Duration: 00:30
Flow in and out of a wide-leg fold to lengthen hamstrings and decompress your lower back.
Difficulty: Beginner
Benefits:
Calves
Hamstrings
Core
Lower Back
Instructions
- Stand with a wide stance and hands on your hips.
- Hinge forward from your hips, lowering your torso toward the floor while keeping your spine long.
- Rise back up to standing and repeat in a smooth, controlled rhythm.
Tips
- Keep knees soft but active so the legs stay strong.
- Engage your core to protect the lower back.
- Let your neck stay in line with your spine as you fold.
Adjustments
- Limit the depth of the fold if hamstrings feel tight.
- Rest hands on blocks, a chair, or thighs for extra support.
- Add a slight knee bend if you need more space in the hamstrings.
Wide Leg Toe Touches
Duration: 00:30
Alternating toe touches from a wide stance blend hamstring stretching with a core-warming twist.
Difficulty: Beginner
Benefits:
Calves
Obliques
Hips
Hamstrings
Core
Lower Back
Instructions
- Stand with a wide stance and hands in front of you.
- Hinge at the waist and reach both hands toward one foot to touch your toes.
- Return to standing and repeat to the other side, alternating in a controlled rhythm.
Tips
- Engage your core to protect your back.
- Keep knees slightly bent to avoid overextending.
Adjustments
- Touch your shins or knees instead of your toes if needed.
Kneeling Hip Circles
Duration: 00:30
Carve out hip circles on all fours to grease the joint and fire up your glutes.
Difficulty: Beginner
Benefits:
Hips
Core
Glutes
Instructions
- Start in tabletop with hands under shoulders and knees under hips.
- Lift one knee off the floor, keeping it bent, and slowly trace a circle through your hip range of motion.
- After several circles, switch directions if you like, then change legs halfway through.
Tips
- Move slowly to feel the entire range of motion in the hip.
- Engage your core to keep your torso steady and avoid arching your lower back.
Adjustments
- Make smaller circles if the full range feels challenging right now.
90/90 Hip Switch
Duration: 00:30
Rock your hips side to side through the classic 90/90 flow to open capsule space and teach smooth rotation.
Difficulty: Beginner
Benefits:
Hips
Core
Glutes
Instructions
- Sit on the floor with knees bent, heels planted, and spine tall.
- Let both knees fall to one side so the front shin lines up with your mat and the back thigh forms another right angle.
- Lift your knees through center, rotate to the other side, and keep the rhythm going with a controlled breath.
Tips
- Glide through the switch slowly enough that you feel each hip glide in its socket.
- Keep your chest proud and ribs stacked so the movement stays in your hips, not your lower back.
Adjustments
- Prop your hands behind you whenever you need extra balance.
90/90 Hip Switch (No Hands)
Duration: 00:30
Glide your hips through a smooth rotation while keeping your hands free, waking up deep stabilizers that make every stride and squat feel better.
Difficulty: Intermediate
Benefits:
Hips
Core
Glutes
Instructions
- Sit tall on the floor, knees bent slightly wider than hip-width, and plant your heels so you have a steady base.
- Bring your arms in front of your chest for balance, then lower both knees to one side so the front leg and back leg each bend near ninety degrees.
- Press through your outer hip to lift the knees, rotate through center, and settle them on the opposite side without letting your torso collapse.
- Continue gliding side to side for controlled reps, keeping the movement smooth rather than rushed.
Tips
- Brace your core as if someone is going to poke your ribs; that tension keeps you upright without relying on your hands.
- Keep your chest proud and eyes forward so your spine stacks over your hips.
- Treat the rotation like a gentle massage for the hip joint, breathing steadily with every switch.
Adjustments
- Reduce the range of motion if your hips feel tight today, keeping every rep smooth and pain-free.
- Lightly tap your fingertips to the floor behind you for a spotter-style assist until balance improves.
- Sit on a folded towel or yoga block to elevate the pelvis if your lower back rounds on the floor.
Finish standing tall, hips awake and ready for the next layer of training.
