Range & Control

Exercises

A breakdown of all exercises in this workout.

Quadruped Hip CARs

2 sets x 6 reps

Second

Quadruped Hip CARs

2 sets x 6 reps

30s

rest

Equipment

Not needed

Focus

Mobility / Flexibility, Movement Control, Stability, Warm-Up / Activation

Equipment

Not needed

Focus

Mobility / Flexibility, Movement Control, Stability, Warm-Up / Activation

How to Perform

1. Start on your hands and knees with your wrists under your shoulders and knees under your hips.
2. Brace your core and maintain a neutral spine throughout the movement.
3. Shift your weight slightly into your hands and the supporting leg while keeping your pelvis level.
4. Lift one knee off the floor and bring it forward toward your chest.
5. Rotate the hip outward by moving the knee away from your body and around into a circular motion.
6. Continue the circle by bringing the leg behind you while maintaining control and avoiding movement through the lower back.
7. Return the knee back to the starting position with the same controlled path.
8. Complete all repetitions in one direction before switching directions and sides.

How to Perform

No description found

Kneeling Adductor Rockbacks

2 sets x 8 reps

Second

Kneeling Adductor Rockbacks

2 sets x 8 reps

30s

rest

Equipment

Not needed

Focus

Mobility / Flexibility, Movement Control, Warm-Up / Activation

Equipment

Not needed

Focus

Mobility / Flexibility, Movement Control, Warm-Up / Activation

How to Perform

1. Start on your hands and knees with your wrists under your shoulders and knees under your hips.
2. Extend one leg straight out to the side with your foot flat on the floor.
3. Keep your spine neutral and brace your core to maintain control through your pelvis.
4. Slowly push your hips backward toward your heels while keeping the extended leg straight and connected to the floor.
5. Feel a stretch through the inner thigh of the extended leg while keeping your hips square.
6. Rock forward by bringing your hips back toward the starting position without losing control.
7. Continue moving smoothly back and forth through your available range of motion.
8. Complete all repetitions before switching sides.

How to Perform

No description found

Side Lying Leg Tap Front & Back

2 sets x 10 reps

Second

Side Lying Leg Tap Front & Back

2 sets x 10 reps

30s

rest

Equipment

Not needed

Focus

Movement Control, Stability, Warm-Up / Activation

Equipment

Not needed

Focus

Movement Control, Stability, Warm-Up / Activation

How to Perform

1. Lie on your side with your bottom elbow underneath your shoulder and your forearm on the floor to support your upper body.
2. Bend your bottom leg for stability while keeping your top leg straight and stacked over your hips.
3. Lift your hips slightly off the floor by pressing through your bottom elbow and bent leg, creating a supported side plank position.
4. Brace your core and keep your shoulders, hips, and legs aligned.
5. Move the top straight leg forward until your foot lightly taps the floor in front of your body.
6. Return the leg back to the starting position, then extend it behind your body and tap the floor behind you.
7. Continue alternating front and back taps while maintaining control through the hip.
8. Keep your pelvis stable and avoid rotating your torso throughout the movement.

How to Perform

No description found

Bent Knee Supine Front Leg Raises

3 sets x 10 reps

Second

Bent Knee Supine Front Leg Raises

3 sets x 10 reps

45s

rest

Equipment

Not needed

Focus

Movement Control, Strength, Warm-Up / Activation

Equipment

Not needed

Focus

Movement Control, Strength, Warm-Up / Activation

How to Perform

1. Lie on your back with one knee bent and the foot flat on the floor for support.
2. Bend the working leg to approximately 90 degrees and brace your core to press your lower back gently into the floor.
3. Keep the bent knee at the same angle throughout the movement.
4. Slowly lift the working thigh toward your chest by flexing at the hip without allowing your pelvis to tilt.
5. Raise the leg as high as you can while maintaining a stable core and neutral pelvis.
6. Pause briefly at the top while maintaining control.
7. Slowly lower the leg back to the starting position without letting it rest completely on the floor.
8. Complete all repetitions before switching sides.

How to Perform

No description found

Supine Straight Leg Raises

3 sets x 10 reps

Second

Supine Straight Leg Raises

3 sets x 10 reps

45s

rest

Equipment

Not needed

Focus

Mobility / Flexibility, Movement Control, Warm-Up / Activation

Equipment

Not needed

Focus

Mobility / Flexibility, Movement Control, Warm-Up / Activation

How to Perform

1. Lie on your back with one leg bent and the foot flat on the floor.
2. Extend the working leg straight with the knee fully locked.
3. Brace your core and gently press your lower back into the floor.
4. Point your toes and lift the straight leg as high as possible without bending the knee.
5. Keep your pelvis level and avoid letting your hips rotate or lift off the floor.
6. Pause briefly at your highest controlled range.
7. Slowly lower the leg back to the starting position with control.
8. Complete all repetitions before switching sides.

How to Perform

No description found

Bent Knee Side Lying Leg Raises

3 sets x 10 reps

Second

Bent Knee Side Lying Leg Raises

3 sets x 10 reps

45s

rest

Equipment

Not needed

Focus

Movement Control, Stability, Strength

Equipment

Not needed

Focus

Movement Control, Stability, Strength

How to Perform

1. Lie on your side with your bottom arm extended straight overhead and your head resting on your arm.
2. Keep your bottom leg straight and your body in one long line.
3. Bend your top knee to approximately 90 degrees with your foot in line with or slightly behind your hips.
4. Place your top hand on the floor in front of your chest for balance.
5. Brace your core and stack your hips directly on top of each other.
6. Lift the bent top leg toward the ceiling by driving through your hip without allowing your pelvis to rotate backward.
7. Pause briefly at the top while maintaining tension through your glute.
8. Slowly lower the leg back to the starting position with control and repeat for the desired repetitions before switching sides.

How to Perform

No description found

Side Lying Straight Leg Raises

3 sets x 10 reps

Second

Side Lying Straight Leg Raises

3 sets x 10 reps

45s

rest

Equipment

Not needed

Focus

Stability, Strength, Warm-Up / Activation

Equipment

Not needed

Focus

Stability, Strength, Warm-Up / Activation

How to Perform

1. Lie on your side with your bottom leg fully straight and your body in a long straight line.
2. Extend your bottom arm overhead on the floor with your head resting on your arm.
3. Place your top hand on the floor in front of your chest for balance and support.
4. Stack your hips vertically and brace your core to prevent your pelvis from rolling forward or backward.
5. Keep your top leg straight and lift it upward using your hip muscles.
6. Pause briefly at the top position while maintaining a stable pelvis.
7. Slowly lower the leg back down with control without fully relaxing onto the bottom leg.
8. Complete all repetitions before switching sides.

How to Perform

No description found

Bent Knee Prone Leg Raises

3 sets x 10 reps

Second

Bent Knee Prone Leg Raises

3 sets x 10 reps

45s

rest

Equipment

Not needed

Focus

Movement Control, Strength, Warm-Up / Activation

Equipment

Not needed

Focus

Movement Control, Strength, Warm-Up / Activation

How to Perform

1. Lie face down on the floor with your forehead resting on your hands or arms.
2. Bend one knee to approximately 90 degrees while keeping the opposite leg relaxed on the floor.
3. Brace your core and gently press your hips into the floor to keep your pelvis stable.
4. Keeping the knee bent, lift your thigh off the ground by squeezing your glute.
5. Raise the leg only as high as you can while maintaining a level pelvis.
6. Pause briefly at the top, focusing on glute contraction rather than lower back movement.
7. Slowly lower your thigh back to the floor with control.
8. Complete all repetitions before switching to the opposite leg.

How to Perform

No description found

Prone Straight Leg Raises

3 sets x 10 reps

Second

Prone Straight Leg Raises

3 sets x 10 reps

45s

rest

Equipment

Not needed

Focus

Movement Control, Stability, Warm-Up / Activation

Equipment

Not needed

Focus

Movement Control, Stability, Warm-Up / Activation

How to Perform

1. Lie face down on the floor with your legs extended straight behind you and your arms resting comfortably by your sides or under your forehead.
2. Brace your core and gently engage your glutes to create a stable pelvis.
3. Keep one leg straight with your toes pointed and lift it upward by squeezing your glute.
4. Raise the leg only as high as you can while keeping your hips and pelvis connected to the floor.
5. Pause briefly at the top while maintaining control and tension through the glute.
6. Slowly lower the leg back down without relaxing completely between repetitions.
7. Repeat for the desired number of repetitions before switching sides.

How to Perform

No description found

90/90 Hip Rotation to Single Leg Extension

2 sets x 8 reps

Second

90/90 Hip Rotation to Single Leg Extension

2 sets x 8 reps

45s

rest

Equipment

Not needed

Focus

Mobility / Flexibility, Movement Control, Warm-Up / Activation

Equipment

Not needed

Focus

Mobility / Flexibility, Movement Control, Warm-Up / Activation

How to Perform

1. Sit on the floor with one leg extended straight in front of you and the opposite leg bent in a 90-degree position.
2. Sit tall with your chest lifted and hands placed on the floor for support if needed.
3. Rotate the straight leg around your body while pivoting through the hip, bringing it into a 90-degree position behind you.
4. As the straight leg rotates back, allow the opposite bent leg to shift and lower toward the floor until both legs are positioned in a 90/90 hip position.
5. Maintain an upright posture and control the movement through your hips without collapsing through your spine.
6. Reverse the movement by rotating the leg back through the same pathway until returning to the starting position with one leg extended and one leg bent.
7. Continue performing controlled repetitions while maintaining smooth hip rotation.

How to Perform

No description found

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About This Workout

What You’ll Learn

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How to Use This Workout

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Workout Duration

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Equipment

Exercises

Quadruped Hip CARs

Kneeling Adductor Rockbacks

Side Lying Leg Tap Front & Back

Bent Knee Supine Front Leg Raises

Supine Straight Leg Raises

Bent Knee Side Lying Leg Raises

Side Lying Straight Leg Raises

Bent Knee Prone Leg Raises

Prone Straight Leg Raises

90/90 Hip Rotation to Single Leg Extension

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Range & Control