The Hip Mobility RStoration Workout

by Cori Lefkowith | May 19, 2018 | Blog, Core, Foam Rolling, Pain Relief, Runner's, Stretches, Warm Up, Workouts

Preventing injuries is a 3 part process – foam rolling, stretching and activation. (It’s what I call the RStoration Method….cause it sounds sexy 😉 hehe)

All too often we are doing one, or maybe too, and it’s “helping” but the results don’t seem to fully last.

If we want to not only relax tight muscles, but get the right muscles working, we need to do all 3 pieces!

This “workout” below is the perfect way to use all three parts in your warm up to improve your hip mobility and activate your glutes.

It’s under 15 minutes and can help you prevent low back, hip and knee pain!

The Hip Mobility RStoration Workout

Spend about 30 seconds on each of the foam rolling areas below. Do one round through that circuit. Then do one round through the stretches, completing the reps listed. After one round through the stretches, do 1-2 rounds of the activation. Rest up to 1 minute between rounds of the activation if needed.

FOAM ROLLING:
30 seconds per side Hamstring Foam Rolling
30 seconds per side Quad Foam Rolling
30 seconds per side Hip/Glute Foam Rolling
(For the foam rolling moves, click HERE)

STRETCHING:
5 reps Dynamic Squat Stretch
5 reps per side World’s Greatest Stretch
10 reps per side Dynamic Half Kneeling Hip and Quad Stretch
10 reps Frog Stretch with Interval Rotation

ACTIVATION:
20 reps Mini Band Bench Clams
20 reps Mini Band Hip Thrusters (6:09)
20 reps Mini Band Reverse Hypers

You don’t have to roll or stretch or activate every body part every time. Focus on YOUR areas of pain and tightness and the muscles you plan to work!