Hip Mobility and Hamstring Stretches: Summer Salutation Series Week One

Use this hip and hamstring mobility workout to help you get your summer body ready. This 15-minute mobility and stretching routine will unlock your body’s potential and help you get ready for a busy summer outside, on the beach, by the pool or on the trail.

This workout is the first in our Summer Salutation series, designed to help you get the most out of your summer with a boost of fitness and confidence.

The Workout:
Perform each exercise for 60 seconds per exercise, minimal rest between exercises, 1-3 times through.

TRX Wall Slides
Stand facing away from the anchor point with your hands in foot cradles and your arms over your head, bent at 90 degrees. Drive hands into foot cradles so there is no slack in the straps and slowly extend your arms directly over your shoulders. Slowly bend your elbows back to 90 degrees to return to the start position.

TRX Forward Lunge to I Fly (Alternating Legs) 
Stand facing away from the anchor point holding the handles with your hands and your arms straight out in front of you. Lunge forward until your front knee is bent at 90 degrees, letting the knee of your trailing leg kiss the ground. As you lunge down, your arms should go directly overhead, unloading your legs slightly so you can focus on the stretch. Brace your core, press your hands into the handles and drive through your front foot to return to the start. Reestablish your plank before repeating on the other side.

TRX Hip Hinge (Wide Stance)
Stand facing the anchor point with the your arms extended in front of you pressing down on the TRX handles and your feet wider than shoulder width apart. Bend forward from the hips with a straight back, pushing your hips back and extending your arms forward. Drive your hips forward to return to the start position.

TRX Cossack Stretch
Stand facing the anchor point with your feet wider than hip width apart. Bend one leg and lower hips toward ground while keeping the opposite leg straight. Allow the toe of your trailing leg to come up, creating a stretch through inner thigh. Keep your hips low and repeat on the other side.

TRX Overhead Squat
Stand facing the TRX with your hands extended over your head in the foot cradles pulling back so that there is tension on the straps. With your feet shoulder-width apart and your hands still overhead, squat down until your thighs are parallel with the ground.