Mobility: "Heisman"

Directions: Perform my Dynamic Warm-Up exercises at “beginning” of workout for maximum benefit and improvement.
Pick a safe level; never be unsafe or exceed your capacity to “control” your body!

   
Pull knee "up, across, & diagonally."

OBJECTIVE: Open hips & spinal column.

1. Stand upright with feet shoulder-width apart.

2. Quickly pull knee up and across front of body towards opposing hand as you keep torso pointed straight forward.

3. Repeat all reps on one side then alternate.

4. Perform 5-10 reps on each side.

Tips: A good exercise to start opening the hips.  Just about everyone can do some level of this exercise.  It's also a great dynamic warm-up before an activity like tennis, basketball, or any sport that involves a lot of cutting and running.

• This is a good modification for those that have too tight of hips to perform the Dynamic Warm-Up Drop Lunge properly.  If you have balance problems, you can hold onto a wall or pole as you pull knee across chest still getting most of the benefit out of this movement.

• I learned this one from functional training guru Mark Verstegen of Athlete's Performance.  For more info on Verstegen and his work, go to:  www.athletesperformance.com.

• Mobility Exercises (Directions)
• Mobility Exercises (Organizer List Only)

*Note: This exercise is intended for "normal healthy" individuals.  If you have an injury, or abnormal pain is present,
see your physician or a certified physical therapist before continuing your exercises. 

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(Updated 12.10.07)

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