Hips & Lower Back Mobility
Level 2
Level 2 - Day 2
The exercises in each group are meant to be super sets. Complete 1 set of each exercise before moving on to the 2nd set. Once you’ve completed both sets of each exercise, move on to the next group.
Keep track of your progress and stay consistent with your mobility sessions.
Group 1
Split Stance Lift Offs
2 sets, 10 reps each
Begin in a wide half-kneeling position with one knee on the ground behind you and the front foot flat, creating a longer and wider stance than a lunge. Brace your core and press both legs firmly into the ground as if trying to hover just off the floor, holding for 3–5 seconds to deeply engage the hip flexors, glutes, and core, then relax back into the kneeling posture. Optional light dumbbells can be held for added challenge, though they are not necessary.
Lizard to T-Spine Opener
2 sets, 8 reps each
From a high plank (or quadruped for modification), step one foot outside your same-side hand to open the hip. Drop your elbow toward your planted foot for an inner thigh and hip stretch, then rotate your torso open, reaching your arm to the ceiling while following with your eyes for thoracic rotation. Return to plank, step back, and alternate sides.
Downward Dog to Core Lock
2 sets, 10 reps
Start in a high plank with hands under shoulders, core and glutes engaged. Shift your hips up and back into downward dog, pressing heels toward the ground for a stretch, then return to a strong high plank. At the top, create a “core lock” by pulling hands toward feet, pressing toes into the ground, and spreading the floor apart with tension, holding 2–3 seconds before repeating.
Group 2
1/2 Kneeling Hip CAR
2 sets, 8 reps each
In a half-kneeling position with one knee down and the opposite foot at 90 degrees, lift the front knee up like a march, then sweep it out to the side and back into extension to draw a large arc. Lower it slowly, then reverse the motion by extending first, sweeping out to the side, and bringing the knee forward. Keep your torso tall and pelvis steady, isolating the hip throughout the slow, controlled movement.
Beast Block Rotations
2 sets, 8 reps each
From a Beast Hold (hands under shoulders, knees hovering 1 inch off the ground, spine neutral), place a yoga block or roller between your knees to maintain tension. Rotate your hips and knees as a unit to one side, lowering a knee gently toward the floor while keeping shoulders stable, then return to center and repeat to the other side. Move slowly, maintaining pressure on the block and core engagement.
Group 3
Butt Scooters
5 yards and back
Sit tall with legs extended, toes dorsiflexed, and spine upright. Shift your weight side to side, using small hip and lumbar rotations to “scoot” forward on your sit bones without lifting your heels. After several steps forward, reverse direction and scoot backward, keeping the legs straight and torso stacked.
90/90 Lumbar Shifts
2 sets, 12 reps each
Lie on your back with hips and knees at 90 degrees, calves resting on a bench, and a roller or block between your knees. Press heels into the bench to lift your tailbone, then shift hips and knees side to side in a small, controlled glide, allowing subtle sacral and lumbar rotation. Keep the squeeze on the block and move smoothly and symmetrically.
Ankle Grab Glute Bridge
2 sets, 12 reps
Lie on your back with heels close enough that you can reach your ankles. Grab your ankles, press feet evenly into the ground, and lift your hips while tucking your tailbone, squeezing glutes, and keeping ribs down. Hold 2–3 seconds at the top before lowering slowly and repeating.
Group 4
Mini Band Clock Stepouts
5 reps each
With a miniband above your knees, shift into a quarter squat on one leg as the base. With the free leg, step to five points on an imaginary clock—12 (forward), 1–2 (forward diagonal), 3 (lateral), 4–5 (backward diagonal), and 6 (straight back)—returning to center each time. Keep your base leg loaded and hips level throughout.
Mini Band Straight Leg Monster Walks
2 sets, 10 reps each
With a miniband above the knees, stand tall with legs straight but not locked. Step laterally with one leg while keeping tension on the band, then follow with the other leg without letting feet snap together. Maintain core and glute engagement and reverse direction after completing reps.
Mini Band Side Plank Clam shells
2 sets, 10 reps each
Lie on your side with knees bent, a miniband above them, feet stacked in line with glutes, and forearm under shoulder. From here, lift the top knee in a clamshell while pressing the bottom knee into the ground and driving hips up into a side plank. Pause at the top with glutes and core engaged, then lower slowly.
Group 5
Standing Straight Leg Hip CAR
2 sets, 6 reps each
Stand beside a wall for balance, keeping your working leg straight and toes pulled up. Lift the leg forward, then arc it outward and back behind you in a controlled circle, returning to neutral. Reverse by kicking back first, circling wide, and bringing it forward again. Move only at the hip, avoiding torso lean or pelvic rotation.
Banded 90/90 Block Hip IR
2 sets, 12 reps
Lie on your back with hips and knees at 90 degrees, feet banded, and a block squeezed between your knees. Press your lower back into the ground and rotate your feet outward to create internal hip rotation while maintaining block tension and core engagement. Control the return and repeat, avoiding rib flare or loss of pelvic position.
HOURS
Monday: 8am – 7pm
Tuesday: 10am – 7pm
Wednesday: 10am – 7pm
Thursday: 8am – 7pm
Friday: 10am – 5pm
Saturday: 10am – 5pm
SEE WHY OTHERS CHOOSE US
