Ever wonder how martial artists can kick so high, and continue to hold their leg up? It starts with active hip mobility. This workout challenges you to build strength in your extreme range of motion, to achieve a new level of power in your hips, elevate your athletic performance, and take your endurance to new heights.
GOOD FOR
• Athletes, martial artists, and fitness enthusiasts who want to significantly improve hip mobility
• Anyone who wants a challenging yoga workout
• Strengthening the lower body for advanced movements or gymnastics
YOU WILL NEED
• a strap
GUIDELINES
• Hold the postures for the time given, breathing consciously to work deeper into the poses.
• If the instructions say to hold on each side, do the left side and then the right side in succession.
• Move as fluidly as possible from one posture to the next without resetting to a starting position unless necessary.
• You’ll get the most from this routine by trying to reach your maximum depth in each posture, working on strength and mobility at the same time.
| START | |
| CHILD’S POSE Hold: BEGINNER 30–60 secs ADVANCED 30–60 secs |
 |
| LOW LUNGE Hold on left side: BEGINNER 30 secs ADVANCED 45 secs |
 |
| HALF SPLIT Hold on left side: BEGINNER 30 secs ADVANCED 45 secs |
 |
| LOW LUNGE Hold on right side: BEGINNER 30 secs ADVANCED 45 secs |
 |
| HALF SPLIT Hold on right side: BEGINNER 30 secs ADVANCED 45 secs |
 |
| DEEP SQUAT Hold: BEGINNER 30 secs ADVANCED 45 secs |
 |
| WARRIOR 1 Hold on left side: BEGINNER 30 secs ADVANCED 45 secs |
 |
| PYRAMID Hold on left side: BEGINNER 30 secs ADVANCED 45 secs |
 |
| WARRIOR 1 Hold on right side: BEGINNER 30 secs ADVANCED 45 secs |
 |
| PYRAMID Hold on right side: BEGINNER 30 secs ADVANCED 45 secs |
 |
| TREE Hold on each side: BEGINNER 30 secs/side ADVANCED 45 secs/side |
 |
| STANDING BOW Hold on each side: BEGINNER 30 secs/side ADVANCED 45 secs/side |
 |
| WIDE-LEGGED FORWARD FOLD Hold: BEGINNER 30 secs ADVANCED 45 secs |
 |
| AIRPLANE Hold on each side: BEGINNER 30 secs/side ADVANCED 45 secs/side |
 |
| DEEP SQUAT Hold: BEGINNER 30 secs ADVANCED 45 secs |
 |
| STANDING FINGER-TO-TOE Hold on each side: BEGINNER 30 secs/side ADVANCED 45 secs/side |
 |
| HORSE Hold: BEGINNER 30 secs ADVANCED 60 secs |
 |
| FULL LOCUST Hold: BEGINNER 20 secs ADVANCED 30 secs |
 |
| DOWNWARD-FACING DOG Hold: BEGINNER 30 secs ADVANCED 60 secs |
 |
| PIGEON Hold on each side: BEGINNER 45 secs/side ADVANCED 60 secs/side |
 |
| FROG Hold: BEGINNER 90 secs ADVANCED 120 secs |
 |
| HAMSTRING STRAP STRETCH Hold on each side: BEGINNER 45 secs/side ADVANCED 60 secs/side |
 |
| INNER-THIGH STRAP STRETCH Hold on each side: BEGINNER 45 secs/side ADVANCED 45 secs/side |
 |
| OUTER-THIGH STRAP STRETCH Hold on each side: BEGINNER 45 secs/side ADVANCED 45 secs/side |
 |
| FINISH | |