Week 2 - Day 2

Drill 5: Prone Hip IR and Extension Drill

Setup

  • Lie on your stomach with legs extended straight.

Instructions

  • Inhale to prepare.
  • Exhale and gently rotate one leg inward (hip internal rotation).
  • Inhale to return to neutral and switch sides.
Sets: 2 – 3
Reps: 8 – 10 slow reps per side
Breath: Exhale during rotation, inhale to return
Rest: As needed

What to Feel

  • Subtle activation in the hips and pelvis.

What to Avoid

  • Over-rotating or losing control.

Red Flags

  • Pain or discomfort in the hips.

Regression

  • Place a pillow under the pelvis for support.