Today, we're repeating a previous workout, but in this final week before Oireachtas, we are going a little lighter. This is an excellent workout to really dial in those hips while still giving them enough time to recover completely before you need to compete! This week is so important, so be careful with youself and take really good are of your hips today!
Dancer's hips can be the source of a lot of power and strength, but also can be the source of pain as well. Not only do many dancers suffer from hip weakness, that weakness can lead to over-use injuries in knees and ankles. Often times, a sore knee or ankle strain can be attributed to a weak hip.
Today, we will take you through a simple series of hip strengthening and stablizing exercises with a familiar warm-up, and then a longer stretching session after.
Circle Drill (x2):
- 3 sets of hop 1,2,3s
- 3 sets of 1,2 switch step leap downs (alternating legs)
- 4 sets of tips (R, L, R, L)
- 2 sets of jump jump jump tuck jump
- 1 set of twists to the front
- 1 set of twists to the back
- Single Leg Lifts x15 on each leg: Make sure you are laying flat on the ground, legs completely stratched out, lifting one leg up to about 90 degrees, or as high as you can lift your leg without bending your knee.
- Side Leg lifts x15 on each leg: laying on your side, with your arm supporting your head, balancing on your hip, lift your leg as high as you can, then bring it back down to your other leg.
- Superman x20: laying on your stomach. lift both legs and arms up simultaneously a few inches off the ground, while keeping knees straight, and arms extended.
- Double-Leg Bridge x20: Lay flat on your back, with knee bent at about a 45 degree angle, so feet are flat on the ground. Lift hips up, while squeezing your glutes, keeping your feet grounded through the heels.
- Take at least 20 minutes to cool down and stretch while your muscles are still warm. Foam rolling is great along those front hip flexors, IT bands on the sides of your legs, and through the sides of your hips. Here are some other stretches you can incorporate:
- Seated Pigeon (pictured above)
- Froggy sit