Day 22: Hip Flexor Mobility, Rotational Stability, and Agility Drills

Need more hip and low back mobility? Start with Day 1 of our Hip/Low Back Mobility Program for free:


Welcome to Day 22 of the 30 Days of Warm Ups and Movement Prep.

Today we will be working on hip flexor mobility and agility drills.

If you haven't already, download our 30 Day Challenge Guide.

The 30 Warm Ups and Routines in this guide are meant to be used before or after a training session.

Each day was originally designed to be done for 30 minutes, however, with much testing and feedback, 15 minutes is now recommended.

These sequences are designed to be done for the allotted time (15 minutes) working through the reps at a low to moderate pace.

Day 22 - Hip Flexor Mobility, Rotational Stability, and Agility Drills

Today is day 22 of the challenge and we will be focusing on hip flexor mobility and agility drills.


  • Triplanar Hip Extension 10 reps/direction/leg
  • Rotational Stability Drill
  • Agility Drills

Triplanar Hip Extension

There are three directions in the triplanar hip extension stretch.

1. Forward and backward
2. Side bending
3. Rotating

By doing all three of these movements, we are improving hip extension in all the physiological ranges of motion available, rather than just in 1, which is the classic hip flexor or Samson stretch.

Rotational Stability Drill

Lie on your back with your knees and hips at 90 degrees. Place an abmat or a foam roller between your knees.

Arms should be out to the side with palms up. Slowly lower your legs to the right as far as you can without your left shoulder/arm lifting off the ground. Repeat on the other side.

It is important to have something between your knees during this so the rotational control happens at the spinal level instead of through the pelvis and hips.

Agility Drills

Use this time to work on some agility drills using cones.

What’s Next

Head over to Day 23.

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