HERO MOVEMENT

LOWER BODY
WARMUP
Open your hips and prep your lower body
so you're ready for anything.
FULL VIDEO AT: HTTPS://YOUTU.BE/H9V_JUXOV2Q

1/ AIR SQUATS 8-10 REPS

Core engage, feet screwing into the floor, hinge hips back then bend knees as if you're sitting on a chair.
Go as low as you can while keeping spine neutral. Can use band around knees for external rotation cue.

2/ HIP HINGE 8-10 REPS

Core engage, feet screwing into the floor, hinge the hips back then slightly bend the knees. When you feel a
stretch on the hamstrings, return to neutral, squeezing the glutes at the top. Optional band again.

3/ CLOCK LUNGES 5-10 REPS PER SIDE

Core engage, lunge forward, diagonal forward, side, diagonal back & back. Repeat on opposite side. Keep an
awareness through the core, and don't let the front knee cave inwards.

4/ DOWN-DOG FLOW 8-10 REPS PER DRILL

ONE - Start in down dog, pedal feet out. TWO - Step your left leg up to your left hand into a low lunge.
Oscillate back + forth between a hamstring stretch + lunge. THREE - In a lunge shape, push your left knee
away from your body, opening up the inner hip. Repeat whole process on the opposite side.

3/ HIP BOX FLOW 3-5 TIMES PER SIDE

In the hip box position (sat on blocks if needed), keep the core tight and lean out over the left leg (externally
rotated), return to centre + repeat over the right (internally rotated). Core on and length through the spine.
Then using hands to support if needed, thrust the hips up and squeeze the glutes. Repeat on opposite side.

3/ SQUAT SEQUENCE 8-10 REPS PER DRILL

ONE - Spend a minute in the deep squat shifting your weight around. Keeping spine long, core engaged,
arches lifted (use blocks under heels if needed). TWO - Forward fold towards the floor, then extend through
the mid-back to the sky. THREE - Push the knee away from the body using same hand to open up the inner
thigh. FOUR - Grab opposite shin with hand, then rotate upper body towards the sky - thoracic, neck then arm.

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