A 5-minute primer designed to improve hip mobility and core stability. Watch each movement demo, then complete the prescribed reps or hold time with control.
5 movements
5 min target
Bodyweight only
WORKOUT PROGRESS
0 / 5 complete
01
Plank Kick Back
BW × 6–12 reps each
ACTUAL MOVEMENT DEMO
KEY COACHING CUES
High plank: hands under shoulders, body straight
Lift the working leg above the hip line
Squeeze the glute at the top
Finish the reps on one leg, then switch
FULL DIRECTIONS +
Start in a high plank with hands under shoulders and your body in one straight line.
Keeping the leg straight, lift one leg above hip level.
Squeeze the glute at the top so the leg extends just beyond even with the hips.
Lower the leg with control. Complete the prescribed reps, then switch sides.
02
Quadruped Reach
BW × 5–10 reps each
ACTUAL MOVEMENT DEMO
KEY COACHING CUES
Begin on all fours with a flat back
Lock the core and keep the pelvis square
Reach one arm and the opposite leg as far as possible
Move with control and alternate sides
FULL DIRECTIONS +
Set up on hands and knees: knees under hips and wrists under shoulders. Keep the back neutral and core locked.
Reach one arm overhead while extending the opposite leg behind you. Keep the hips square and point the toes toward the floor.
Reach long through the hand and heel, then slowly return to the starting position.
Repeat on the opposite side while keeping the spine neutral and core engaged.
03
Side Plank with Hip Abduction
BW × 5–10 reps each
ACTUAL MOVEMENT DEMO
KEY COACHING CUES
Hips and shoulders stacked and square
Keep both legs straight
Lift the top leg slowly and under control
Core locked; do not let the hips sag
Complete all reps on one side, then switch
FULL DIRECTIONS +
Start in a side plank with the elbow directly beneath the shoulder and only the forearm and feet on the floor.
Keep the hips and shoulders stacked. Without rolling backward, lift the top leg with the toes pointing forward.
Raise the leg as high as you can while keeping the leg straight and the pelvis controlled.
Lower slowly. Finish all prescribed reps, then switch sides.
04
Cook Hip Lift
BW × 6–10 reps each
ACTUAL MOVEMENT DEMO
KEY COACHING CUES
Keep the upper body relaxed
Drive through the heel, not the toes
Keep the lifted hips level—do not tilt
FULL DIRECTIONS +
Lie on your back with one knee bent and that foot flat on the floor.
Pull the opposite knee toward your chest and hold it with both hands.
Drive through the heel of the foot on the floor to lift your hips.
At the top, create a straight line from the shoulder to the knee of the supporting leg. Lower with control.
05
Half-Kneeling Adductor Stretch
BW × 30–60 sec each
ACTUAL MOVEMENT DEMO
KEY COACHING CUES
One knee down; opposite leg straight out to the side
Sit the hips back to stretch the extended leg
Keep the core locked, back straight, and extended leg straight
FULL DIRECTIONS +
Start with one knee on the ground and the opposite leg reaching straight out to the side with the foot on the floor. Sit tall with the chest proud.
Slowly sit the hips backward while keeping the extended leg straight to stretch the inner thigh.
Keep the back straight and use your hands on the floor for balance as needed.
Hold for the prescribed time, then repeat on the other side.