@korey_rowe: Hip Health ⚙️ | Use It or Lose It | Details ⬇️ Test it. Load it. Own it. Hip mobility isn't just about flexibility, it's about control. If you can't rotate, open, and load your hips through their full range, your body finds the movement somewhere else, usually your low back or knees. Movement Blueprint: Circuit 1 - Rotation + Control (3 Rounds | 12 Reps Each) 1. Internal + External Rotation - test for limited hip IR + first step to restoring it 2. External Rotation Glute Bridge - targets the glute med for pelvic stability + femur control 3. Prone Single-Leg Hip CARs - build strength and control at end range Circuit 2 - Opening + Integration (3 Rounds | 12 Reps Each) 1. Weighted Hip Openers (Adductors) - strength through length 2. Weighted Single Butterflies - loaded hip flexion + external rotation 3. Cradle Rocks → Squats - turn range into usable movement Bonus: 1. Seated Knee Extensions - isometric hip flexion + rectus femoris strength #mobility #motivation #Fitness #gym

Korey Rowe

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Thursday 09 July 2026 21:53:20 GMT