Hip Mobility & Strengthening Workout (With Hip Flexor Work)
Warm-Up
20-Calorie Row
Smooth, full-body movement to activate hips and legs.
Jump Rope (100 Reps) with Burpee Penalty
Burpee Penalty: Each break increases burpees by 1 (first miss = 1 burpee, second miss = 2 burpees, etc.).
Main Workout: Hip Mobility & Strengthening
Banded Lateral Walks (Abductors)
Sets: 3
Reps: 15 steps per direction
Execution:
Place a resistance band above the knees or at the ankles.
Stay in an athletic stance, keeping tension in the band.
Superset With →
Copenhagen Hip Raises (Inner Thighs & Adductors)
Sets: 3
Reps: 8-10 per leg
Execution:
Top leg on a bench, bottom leg off the ground.
Lower hips toward the floor, then drive back up.
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Spanish Squats (Quad Isolation)
Sets: 3
Reps: 10-12
Execution:
Secure a resistance band behind both knees.
Lean back slightly, squat, then push back up using the quads.
Superset With →
Glute Bridges (Hamstring & Glute Focus)
Sets: 3
Reps: 15-20
Execution:
Lie on your back, feet flat, knees bent.
Drive hips up, squeeze the glutes, then lower under control.
Superset With →
Hip Airplanes (Hip Stability & Mobility)
Sets: 3
Reps: 5 per side
Execution:
Stand on one leg, hinge forward slightly.
Rotate hips open, then back to neutral, engaging the glutes.
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Seated Good Mornings (Hamstring & Hip Flexibility)
Sets: 3
Reps: 10-12
Execution:
Sit on a bench with feet wide.
Hold a weight plate at chest level.
Hinge forward at the hips, keeping a flat back.
Superset With →
Standing Kettlebell Leg Raises (Hip Flexors)
Sets: 3
Reps: 12-15 per leg
Execution:
Stand on a small platform or plate for full range of motion.
Hold a kettlebell or weight plate on the top of your foot.
Lift leg straight up, engaging the hip flexors, then lower slowly.
Calf & Tibialis Work
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Bent-Knee Weighted Calf Raises
Sets: 3
Reps: 15-20
Execution:
Hold weight on thighs while seated.
Raise onto toes, pause at the top, then lower slowly.
Superset With →
Tibialis Raises
Sets: 3
Reps: 15-20
Execution:
Stand with heels on the ground, toes lifted.
Focus on slow, controlled movement.
Finisher
Heavy Sled Push
One-Way Push, Partner Rotation
As heavy as possible, sprint push in one direction.
Teammate takes over for the return push.
3 rounds per person.
Cool Down
Hip Flexor Stretch – 30 sec per side
Seated Forward Fold (Hamstring Stretch) – 30 sec
Inner Thigh Stretch – 30 sec per side
Calf Stretch Against Wall – 30 sec per leg