Skip to content

SENSATIONAL POWER

Home » Blog » TS8 ∞ Day 34 (HappyWorks)

TS8 ∞ Day 34 (HappyWorks)

The Hip Abductor Muscles

  1. Gluteus Medius
  2. Gluteus Minimus 
  3. Tensor Fasciae Latae

Secondary Abductor Muscles

  • Piriformis
  • Sartorius 
  • Gluteus Maximus

 

warm-up

5-10 minutes

 

 

1) Hip Circles  

16 (clockwise) 16 (counterclockwise)

 

2) Cross-Ankle Forward Fold

5 breaths per side

 

3) Cross-Ankle Side Plank on wall

5 breaths per side

 

4) Forward Leg Raise + Out To Side

12 per leg

 

5) Stepping On Chair Stretch

5 breaths per side

 

6) Step-Ups

20 per side

 

free movement

1-2 minutes

 

 

7) Plank Jacks

32

 

8) Side Bridge (with hip abduction)

16 per side

 

9) Butterfly Pose

5 breaths

10) Fire Hydrants

16 per side

 

11) Child’s Pose 

10 breaths

 

 

free movement

1-2 minutes

 

 

12) Lizard

5 breaths per side

 

13) Low Lunge Twist Flow

8 per side

 

14) Wall-Ball Lean Micro-Squat

16 per side

 

 

free movement

1-2 minutes

 

 

15) Single-Leg Glute Bridge

16 per leg

 

16) Supine Figure 4

5 breaths per side

 

SAVASANA

for as long as needed

Leave a Reply

Your email address will not be published. Required fields are marked *