Week 2 - Day 1

Drill 2: Hooklying Hip Shifts

Setup

  • Lie on your back with knees bent, feet flat on the floor.
  • Place hands gently on your pelvis.

Instructions

  • Gently shift your pelvis side to side, feeling each hip lift slightly.
  • Move slowly and stay within a comfortable range of motion.
  • Return to neutral after each shift.
Sets: 2 – 3
Reps: 8 – 10 controlled shifts
Breath: Inhale to prepare, exhale during each shift
Rest: As needed

What to Feel

  • Subtle shifting of the pelvis.
  • Smooth, controlled movements.

What to Avoid

  • Forcing the shift or losing control.
  • Collapsing or tensing excessively.

Red Flags

  • Pain or discomfort in the hips or low back.

Regression

  • Reduce range of motion or support knees with a pillow.