Hip
01
90/90 Hip Switches
Improves internal and external hip rotation simultaneously.
- Week 1
- 8 switches each side
- Sides
- Left + Right
Don't force the back leg flat if knees feel pinched.
Mon
Hips Open
Restore range · Monday
Done—
Mins4
Hip
02
Couch Stretch
Targets a hip flexor that gets short from sitting.
- Week 1
- 45 seconds each side
- Sides
- Each side
Cushion the back knee. Reduce intensity if you feel knee pain.
Hip
03
Deep Squat Hold
Restores ancestral hip and ankle range.
- Week 1
- 30 seconds
Keep heels down — elevate them on a small book if they lift.
Open the most chronically tight joint of modern life. Slow, generous, no forcing.