DMR | ROTATION OF THE HIP | FOUNDATION SERIES

Internal Rotation of Hip / Glutes and Adductors / Thoracic Spine

This workout consists of three movements (Quadruped rock backs with t-spine opener, Frog stretch, Deadbug progression) to get the hips moving, and a low squat or seated breathing position for breathwork that will work the center and out!!

Note: For the low squat breathing. Only use something stable! and if you are able to get that low. You can try elevating your heels with towels or some books at home to get you into the position, or just do seated breathing!!!

TIME

12 Minutes

EQUIPMENT

-Poll or something very sturdy (for breathing)

-Yoga Blocks

-Towels (optional)

BAM METHOD

1.Breathwork:

Low Squat Breathing or Seated Breathing

2. Activation:

90/90 Hip Internal Rotation with Isometric

3.Movement:

Quadruped rock backs with t-spine opener

Frog stretch

Deadbug progression