INNER THIGH MOBILITY
Warm up the hips and groin with this simple yet highly effective mobilization exercise.
Begin on your hands and knees. Straighten your right leg out to the side until it is perpendicular to your torso.
Keep your back flat and push your hips back as far as possible.
Push your hips forward as far as you can, keeping your back flat and arms straight. Return to the starting position to complete one rep.
Complete 4 to 6 reps and then repeat with your left leg.
PEEL WITH REACH
The peel, or bridge position, is a great way to open your hips, activate your glutes, and engage your core, including the lower back. The addition of a reach aids in shoulder mobility.
Lie on your back with knees bent at 90 degrees and feet flat on the floor. Spread your arms on the floor 45 degrees from your torso with palms facing up.
Push through the heels and engage the glutes to lift the hips until your body forms a straight line from knees to shoulders.
Holding the bridge position, lift your right arm and shoulder off the floor and reach across your torso to tap the floor behind your left shoulder.
Return to the starting position and perform 6 reps before repeating with your left arm.