Exercises - Hips
HURDLE STEP WITH THE BLACKROLL®
Start kneeling on the floor and place the BLACKROLL® crosswise in front of your knees. Keep your torso upright and lace your fingers behind your head.
Slowly raise the right knee off the floor and bring it forward over the BLACKROLL®. Make yure to keep your hips tight, not moving laterally or dropping during the movement. Return the right leg over the roller on the floor and start with the left side. Do 10-15 reps of this exercise.
BRIDGING WITH THE BLACKROLL®
Lie faceup on the floor. Bend your knees and plant your heels on the BLACKROLL®. Your arms rest by your sides.
Lift your buttocks and push your hips up until your body forms a straight line. Actively tighten your buttocks and hold this tension for 10 sec. Slowly lower the hip, without touching the floor and repeat this exercise for 10-15 reps.