Seated 90/90 pigeon hip-rotation drill

Lead leg bent ~90° in front, externally rotated; trail leg folded to the side, internally rotated. He calls this the pigeon position. Turn the toes of the lead foot (or the trailing foot) into the ground — you see my heel because my toes are pushing into the ground — so the hip has something to push against.

1. Lead leg bent ~90° in front, externally rotated; trail leg folded to the side, internally rotated. He calls this the pigeon position. Turn the toes of the lead foot (or the trailing foot) into the ground — you see my heel because my toes are pushing into the ground — so the hip has something to push against.
2. If you want buttery hips just hit save on this video were going to be in the pigeon position
3. You see my heel because my toes are pushing into the ground sitting here nice and comfy now
4. Were going to coil boom driving this elbow into that hip closing down this whole left side

Drive the same-side elbow down into the hip/waist and close the whole side down: lateral crunch of the torso toward the trail-leg side. This is the closing down phase. His cue: actually create compression — get comfortable in the tight, closed position instead of rushing out of it.

1. Drive the same-side elbow down into the hip/waist and close the whole side down: lateral crunch of the torso toward the trail-leg side. This is the closing down phase. His cue: actually create compression — get comfortable in the tight, closed position instead of rushing out of it.
2. Were going to coil boom driving this elbow into that hip closing down this whole left side
3. Closed it down. I actually create compression get comfortable there
4. But now heres whats different youre going to be closing down and then opening all the way up here

From that compressed coil, push the toes through the hip and drive the hips up off the floor into a tall kneeling position, arching/extending the torso and reaching the opposite arm up and back. The whole closed side opens all the way up.

1. From that compressed coil, push the toes through the hip and drive the hips up off the floor into a tall kneeling position, arching/extending the torso and reaching the opposite arm up and back. The whole closed side opens all the way up.
2. But now heres whats different youre going to be closing down and then opening all the way up here
3. Closing down the other side and then coming back now
4. I want you to think about the fingers and the fascia fist

— thats 1 rep. Chain a few reps on that side, then mirror exactly on the other side.

1. — thats 1 rep. Chain a few reps on that side, then mirror exactly on the other side.
2. I want you to think about the toes pushing through the hip so were here and I push through that hip from the toes
3. And then Im coil and then Im coming back do a few reps comment how you feel
4. Opens up the hip make sure you get both sides get the last open really the whole body feels better when youre doing this

— he stresses the final extension as the one that makes the whole body feel better.

1. — he stresses the final extension as the one that makes the whole body feel better.
2. Opens up the hip make sure you get both sides get the last open really the whole body feels better when youre doing this
3. So do a few reps comment right now send it to your friend. Theres always complain about how they feel