Exercise VIII: Bent-Knee Hip Extension

Sets: 2 Reps: 15 Rest: 30 Seconds

Lie on your left side and bend your hips and knees 90 degrees [1]. Without moving your hips, rotate your right leg toward the ceiling (it should look somewhat like a dog raising his leg at a fire hydrant) [2]. Reverse the motion to return to the starting position. That's one rep. Complete 12 reps, and then switch legs and repeat.


Directions and Phases

Phase I - Week 3: Workout VII
Exercise Step: 
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