(Free Workout) Let’s Get Flexible Part 3 – Hip Focused

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Program Introduction:

Welcome to Part 3 of the Flexibility Series.  This routine can be done as part of a warm-up for a leg workout.  In fact you can pair it with the Bodyweight Lower Body Body Weight Blast if you want a great workout with no equipment!  The main purpose of this exercise is to improve your hip flexibility.  Many people suffer from tight hips due to sitting during the day and as a consequence develop movement compensations which can lead to low back pain and also injuries.  Another important reason to make sure to open the hips is so that you can recruit your glute muscles during exercises such as squats.  Tight Hip Flexors prevent the glutes from firing properly and so you don’t get the most from the movement.

Remember flexibility is just as important to your program as your other activities.  These routines should take no longer than 10-15 minutes.  Perform two sets of the circuit so the second time through you can go through the entire range of motion.

Before beginning this program you must read the following Disclaimer and Terms of Use. You acknowledge that you follow this workout – or any other workout on our site – at your own risk, and that you have consulted with your physician regarding your participation in this program. You also acknowledge that RoxStar Fitness, LLC is not liable for any injuries that you may incur.

Warm Up:   Before you begin this workout you’re going to definitely want to do about 5-10 mins of easy cardio to get the blood flowing and your body ready to train. You can also follow with foam rolling any areas of your body that are tight or sore. Once you do this, you’re ready to begin.


Exercise Name Reps Sets Weight and Notes Tempo Rest
Circuit Style
Kneeling Hip Flexor Stretch

S1 – 60s – 90s

S2 – 60s – 90s

2 N/A

Hold for Specified Time

None
Goblet Squat

S1 – 15r

S2 – 15r

2 N/A

 2/0/2

None
Spiderwomans

S1 – 20r

S2 – 20r

2 10 reps on each side for 20 total

2/0/2

None
Prone Hip Circles

S1 – 20r

S2 – 20r

2 20r on each side

2/0/2

None
Side Lying Groin Stretch

S1 – Hold for 60s – 90s

S2 – Hold for 60s – 90s

2 N/A

Hold for Specified Time

None
Groiners

S1 – 20r

S2 – 20r

2 N/A

2/0/2

None
Split Squats

S1 – 15r

S2 – 20r

2

N/A

2/0/2

None
Bulgarian Squats

S1 – 10r

S2 – 15r

2

N/A

2/0/2

1-2 mins

TERMS AND REFERENCE

We suggest you refer to Bodybuilding.com’s amazing exercise database for full video tutorials.  That can be found here: http://www.bodybuilding.com/exercises/

** AMRAP – As many reps as possible

** Super Set – perform one set of each of the exercises back to back with no rest in between, you may rest as notated below after the second exercise

** Giant Set – perform one set of each of the exercises back to back with no rest in between, this is basically like a circuit; rest only after the final exercise as notated.

** Straight Set – perform the first set, rest, then perform the next set, rest, and repeat until you reach the final set. This is not performed as the circuit type of work above.

** BB = Barbell, DB = Dumbbell, KB = Kettlebell, RB = Resistance Band, SB = Stability Ball, SA = Single Arm, SL = Single Leg, BO = Bent Over

** Tempo = Eccentric (Returning to start)/Hold at the bottom of the motion/Concentric (Starting the motion)/Hold at the top of the motion. Example: Squat 2/0/2/0 2 to lower into the squat, no hold at the bottom, 2 to stand up, no hold at the top.