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20-Min Gymnastics Hips Workout | Follow Along for Strength & Flexibility | No Equipment

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Good day everyone. Trainer Maxim with

you. Thank you very much for joining me

for this session. Today we're going to

do a follow along session for the hip

strength. Before we start, I want to

thank everyone who supports my channel.

Thank you very much guys and girls for

your comments, suggestion, for watching

my videos. Your generosity is greatly

appreciated. Super thanks, donations.

Thank you very much. and of course my

support angels. Thank you. Thank you

everyone. Let's start with a simple

warm-up routine for your hips. First,

you just take this position. One leg

forward, one leg back, lean forward,

suck the leg in, spine tall, and just 20

seconds. Stay in that position. And

let's go. One, two, three, four, five,

six, seven, eight, nine, 10. One, two,

three, four, five, six, 7, 8, 9, 20.

Done. Good. And change the leg. Good.

Same idea. Spine tall. Don't crunch.

Suck the leg

in. Open shoulders. And go. 20 seconds.

Very light stretch. 1 2 3 4 5 6 7 8 9

10. 1 2 3 4 5 6 7 8 9 20. And done.

Rest. And immediately let's do the other

drill kind of doggy drill or froggy

drill. This position

here. No crunching. Spine tall.

Shoulders open. Look ahead of you. Bring

the feet apart. And just 20 seconds. 1 2

3 4 5 6 7 8 9 10. 1 2 3 4 5 6 7 8 9 20.

And done. Rest. Good. Shake it a little

bit. And the final part of this, just

straddle. Sit in this position. Legs

apart. No need to lean forward. Just sit

tall. Suck the legs in. Uh upright

position of your torso. No need to do

anything. Just enjoy the stretch. A mild

stretch in the inner thighs. 20 seconds.

1 2 3 4 5 6 7 8 9 10. One, two, three,

four, five, six, seven, eight, nine. And

done. Rest. Great. Give it a shake. Uh

the goal is not to stretch stretch. It's

a warm-up stretch. So we need just very

light tension. Two, three out of 10. 10.

Oh my god. Stretch. Cannot breathe. Get

me out of here. And two, three,

whatever. So we need two, three just to

warm up the hips. Let's do uh this

sequence one more time. Three uh three

of those in a sequence. Let's go. Place

the leg here. Suck the leg in to create

the compression here. Remember your true

hip is here. All the movement is

happening here. So you're not bending

here. You're bending here. And go. Hip

is bending here. Good. And go. 20

seconds. 1 2 3 4 5 6 7 8 9 10. 1 2 3 4 5

6 7 8 9 20. Good. Switch the position.

Switch the legs. Same idea. Leg

in. The hip is bending here. Not here.

Back in. Go. 20. 1 2 spine tall. 3 4 5 6

7 8 9 10. 1 2 3 4 5 6 7 8 9 20. Done.

Good. The next one. Let's do the uh

doggy stretch. Doggy. Because I have

never seen a frog doing it, but my dog

does the stretch every time. Uh, I call

it a doggy stretch. This position, feet

apart. Same idea. Legs in. Remember the

legs are bending here. Spine tall. No

crunching. And go. 20 seconds. 1 2 3 4 5

6 7 8 9 10. Reach out with the tailbone

back a little bit. Elongate the back,

the lower spine. One, two, three, four,

five, six, seven, eight, nine, 20. Done.

Good. And let's do the straddle kind of

precursor of the pancake stretch. So

this position legs in. Try to create the

compression here. So that the

compression the hip flexor is pulling

the pelvis

forward. Therefore the body leans

slightly forward. Not that you're

bending the stomach trying to do this.

And sit tall. Mild stretch. One 2 3 4 5

6 7 8 9 10. 1 2 3 4 5 6 7 8 9 20 and

down. Great. Let's warm up the hips.

First exercise we're going to do, you're

sitting on the floor. This position,

arms back, spine tall, shoulders back,

looking straight ahead. Make sure that

you're not crunching and legs up and

down. Not too high, but every time touch

it for 20 seconds. 1 2 3 4 5 6 7 8 9 10

rest. Now legs a little bit higher and

scissors. 20 seconds. 1 2 3 4 5 6 7 8 9

10 1 2 3 4 5 6 7 8 9 20. Rest. Very

good. Give it a shake. So the goal is

not to bend in the stomach too much. The

goal is just to keep the spine tall. And

if you tiny bit round in the lower back,

it's fine. But generally try to keep the

pelvis tilted forward so that the hip

flexors going up and down. The goal is

not to not to chase the height. We don't

want to do this. One, two, three. Just

as much uh uh height as your flexibility

in the hamstrings allows. Let's do it

one more time. And go up and down. 1 2 3

4 5 6 7 8 9 10. 1 2 3 4 5 6 7 8 9 10.

Rest. Good. And scissors. 20 seconds. 1

2 3 4. Spine tall. 5 6 7 8 9 10. 1 2 3 4

5 6 7 8 9 10. Rest. Great job everyone.

Let's transition into the position on

the stomach. Very simple one. And you go

lie down here. Good. Just keep the upper

spine extended a little bit. So the chin

is not on the floor. Legs together. And

try to lead with the upper legs. Bring

the upper legs off the floor. 20

seconds. And scissors after that. And

go. One, two, three, four, five, six,

seven, eight, nine, 10. One, two, three,

four, five, six, 7, 8, 9, 20. Good. Legs

up. Scissors. 1 2 3 4 5 6 7 8 9 10. 1 2

3 4 5 6 7 8 9 30. Rest. Very good. Nice.

So, the goal here is not to lead with

the feet, not to do this. Feet feet.

feet up but the upper legs to use your

hamstrings, glutes and other guys. Let's

it one more time. Lead with the upper

legs keeping the spine neutral. No

arching in the lower back. No trying to

do this. Neutral spine. Upper back

extended. Shoulders open. Spine tall.

And go. One 2 3 4 5 6 7 8 9 10. 1 2 3 4

5 6 7 8 9 20. Good. Scissors. 1 2 3 4 5

6 7 8 9 20 10 1 2 3 4 5 6 7 8 9 and

done. Perfect. Easy

peasy. Back on the back. Lying down on

the back. Face position. Arms sideways.

Relax. Good. Keep the spine tall. No

crunching. And leg up. Circle movements.

10 seconds in one direction. 10 seconds

in the other. Same on the other side.

Trying to keep the spine intact. And go.

One, two, three, four, five, 6, 7, 8, 9,

10. Opposite direction. 1 2 3 4 5 6 7 8

9 10. Rest. Good. The other one. Same

thing. 10. 1 2 3 4 5 6 7 8 9 10.

Opposite direction. As wide as you can.

1 2 3 4 5 6 7 8 9 10. Rest. Perfect. So

the goal here is to isolate the movement

of the legs from the movement of the

rest of the body. We want to move the

leg around the hip, not with the hip,

not with the spine. So, we want

definitely to avoid these movements when

the body is going side to side like

crazy. Some movements, okay, but try to

stay still. Let's do it one more time.

Arms up, legs. Suck the legs in.

Remember, the movement is happening

here, not here. And go. One, two, three,

four, five, six, seven, eight, nine, 10.

Good. Opposite. 1 2 3 4 5 6 7 8 9 10.

Rest. Good to the other one. Same thing.

1 2 3 4 5 6 7 8 9 10. Opposite. 1 2 3 4

5 6 7 8 9 10. And rest. Fantastic. Let's

keep going. Let's go and sit again in

straddle this

position. Don't push too wide. We don't

need any stretch at this point. If you

feel comfortable uh sitting like this,

sit like this. Spine tall. Shoulders

forward. Now you're going to bring the

leg up. 10 circles in one direction. The

other direction. Same here. Simple.

Angle leg in. One, two, three, four,

five, six, seven, eight, nine, 10.

Opposite. 1 2 3 4 5 6 7 8 9 10. Rest.

Good. Same idea. Leg in. 1 2 3 4 5 6 7 8

9 10. Opposite. 1 2 3 4 5 6 7 8 9 10.

Rest. Very good. Give it a shake. You

might feel a lot of engagement in the

quads. That's fine. In general, try to

focus on that idea of the legs sucked

in. The tension is felt here. The

movement is happening here. The true at

the true hips. Try to emphasize the

movements towards the back, not in front

of you, but up and back to the wall.

Let's do it one more time. Back. One 2 3

4 5 6 7 8 9 10. Opposite. 1 2 3 4 5 6 7

8 9 10. Very good. The other one more to

the back. One, two, three, four, five,

six, seven, eight, nine, 10. Opposite.

One, two, three, four, five, 6, 7, 8, 9,

10. Perfect. Nice. Just do your best.

Now, all time favorite. Let's stay

seated. Feet together. Place the hands

here on the fingertips. Spine tall. No

crunching. Legs in and therefore up. 10

reps. 10 second hold after the each set.

Knee and gole. Legs in therefore up. Two

3 4 5 6 7 8 9. Hold. 10. 1 2 3 4 5 6 7 8

9. Rest. Very good. Nice. Try not to

crunch too much. Try not to lean back

too much. Not like this. Definitely.

Just tighten the shoulders. Tighten the

spine. Sink the fingertips into the

floor. And if it's too easy for you,

then go flat on the palms, especially

with the u the base of the palm on the

floor. Too easy, you keep advancing.

Fingers, palms, fingers, palms, fingers,

palms. As the flexibility of yours

improves, you can move further forward.

Further forward. Ultimate goal would be

to go here and one, two, three, four,

five. But that's difficult. Let's stick

to the first version. On the fingertips

by the knees, angle legs in. 10 reps. 1

2 3 4 5 6 7 8 9 10. Hold 10. 1 2 3 4 5 6

7 8 9. Rest. Perfect. Let's do something

easy. We're going to stay on all fours

just like this. Spine tall, shoulders

open, no crunching. And bring the leg

first forward to the chest without

crunching. Straighten the leg sideways.

One. Return in the reverse order. One.

One.

Two. Three. Good. Four. 10 reps.

Five. Six.

8 9

10 rest. Very good. Nice. Try to isolate

the leg movement from the hip. Some mild

movement of the spine. Fine. But try to

stay still. Let's do it on the other

side. Same idea. Spine tall. Good. No

crunching, no arching. Just neutral.

Knee forward. Sideways. One.

Good. Two. No kicking. Just gentle movement.

movement. Three.

Three. Four.

Four. 5.

5. 6.

6. 7.

7. 8.

8. 9.

10. Done. Very good. The goal here is to

keep the leg moving around the hip while

you're making the spinal stable using

your spinal muscles, using your core

muscles, using your body awareness and

coordination and balance and other 2500

things we've talked about in my other

videos. I one more time the other side.

So when you bring the knee to the chest,

it's definitely not a crunch. So the

core taking your pelvis into the extreme

posterior pelvic tilt neutral pelvis

pelvis is not going forward when you

bring the knee forward. So therefore

don't push just move it gently in

straightened sideways. One. Good. Spine tall.

tall.

Two. Three. Good. Try to go tiny bit higher.

higher.

7 8

10 Rest. Good. Switch

sides. Same idea. Spine tall. Shoulders

open. No crunching. Go tin higher.

One. Two.

No kicking, just press.

Three. Spine to four.

Press. Press with the hip flexors. Five.

6 7

8 9

10. Great.

Now we're going to do the uh lunges

alternating between the front lunge and

the back lunge. 10 for each side. So

you're standing here. You can grab a

couple of light dumbbells if you want.

Standing tall and you're going forward

leg in down. One back. Two and three and

four. Spine. Five and six and seven and

eight. And 9 and 10. No rush. Perfect.

And switch the other side. Same idea.

Forward. Back. Two.

Forward. Back. Four. Good. And five. And

six. 7. Good. 8.

9. 10. And rest. Very good. Just

remember that the true hips are here.

We're bending at these spots, keeping

the spine tall. At no point we want to

do this one. When we lean forward with

the uh either with the hands empty or

dumbbells and after push back spine is

upright, you're going forward strictly

down bending here in the first place.

Let's do one more time. And go forward

one back. 2

2 3

3 4

4 5

5 6

6 7

7 8

9 10 and good. The other side. Same

idea. This one forward and one

one 2

2 3

3 4

4 5

5 6

6 7

7 8

9 10 and rest. Right now we're going to

do a very interesting exercise called

Kaak squats. And this drill is very dear

to me because I'm actually from a city

called Rasa Hondon in Russia. And that

Kha'Zix, the south borders of Russia uh

ago Kha'Zix squats. So let's do it.

Standing tall. We're going to alternate

between the sides, left, right. 10 reps.

So stay in this position. Take a wide

step sideways and go. One and two. Good.

And three. And four. And five. Spine

tall. Six. Spine tall. Seven. Spine

tall. Eight. Spine tall. Nine. Good. And

10. and rest. Very good. Remember two

things. You're bending here. You're not

bending on the knees. So from the side,

it looks like this.

One, two, and not not with the knees

going forward. So don't think that

you're bending at the knees. Keep the

knees relaxed, loose, so the knees can

bend when the hip bends. The main goal

is to maintain the position. Leg in,

bending here, spine tall. One. Good. Not

with the knee forward. Don't think that

you're extending the knee. You're

straightening the knee on the way up.

No, you're picturing the upper leg going

down into the shin bone. So, you're

starting the movement from these guys to

get up. So, the movement initiated by

the hamstrings, add mus and other guys.

One that will push the knee if anything

back a little bit and not forward. Save

the knees. Let's do one more time.

Standing tall. Upright position. Spine

tall. And go. One. Good. Two. Good.

Three. Spine tall. Bend at the true hip.

Four. True hip. Five. True hip. Six.

True hip. Seven. True hip. Eight. Don't

lean forward too much.

Nine. 10. For those of you who don't

know what the true hip is, have a look

at my video gymnastics hip mechanics. I

explained everything in that video.

Let's do the next one. We're going to do

a very interesting variation of the

squats. I'm going to do that with 5 lb

dumbbells. If you don't have dumbbells,

just do that with the empty hands, but I

will make it more interesting for you.

So, we're going to go in this position

wider upright upright spine, shoulders

open, bending the true hips. You go into

the squat, deep squat. One, and with the

dumbbells up behind the ears, two, and

return. And let's do five of that. Uh,

squats. And we're going to hold for 10

seconds at the end with the arms behind

the ears. Ready? And go. Squat. One.

One.

Good. Two. Legs in. Legs in.

Three. Good. Spine

upright. Four. Good. Upper spine

extended. Five. Hold it for 10 seconds.

One, two, three, four, five, 6, 7, 8, 9,

10. Rest. Very good. Might be slightly

challenging. So, try to make sure that

you're not going into the squats with

this position and not holding the

dumbbells here as upright as possible.

Keep the spine neutral. Again, I have a

video on the neutral spine, gymnastic

spinal mechanics. Check it out. Let's do

it one more time. Same

idea. Staying tall at the hips. Kind of

sucking the legs in. Relax

in. One. Good. Not too fast. Control.

Relax in.

Two. Good.

Control. Three. Good.

Good.

Control. Four.

Good. Control. Legs in. Legs in. Hold.

One. Two. Legs in. Spine tall. Four.

Five. Six. Seven. Eight. Nine. 10. Rest. Very

Very

good. Nice. Next one. For this one, we

will need a very long stick. If you

don't have a long run stick, you can use

a long towel, a long strap, an elastic

band, whatever. Just be creative. We're

going to challenge the hips uh while

working with the shoulder mobility. So,

we're going to take this position, squat

position. Stay in that position,

focusing all the time on the hips, true

hips, relaxing, staying well planted,

not heels off. Grab it wide. And from

this position, go all the way down. One,

two, and three. And we're going to do 10

of these movements. After that, hold the

position with the stick behind the back

for 10 seconds. Again, the entire focus

is on the hips. How well you control the

hips while you're distracted by the

movement of the arms. That's the

essence, right? We need to keep the

control when we're performing other

difficult exercises. The hips are our

base. It must support the other

movements. That's exactly what we're

going to train. Let's go down into the

squat as low as you can, as vertical as

you can, wider position, and go 10 reps.

One. Good.

Two. Three. Focus on the hips.

Four. Five. Good. Six. Spine tall.

Seven. Upper spine extended. Eight. Legs

in. 9. And hold for 10. 1 2 3 4 5 6 7 8

9 10. Rest. Nice. Good. If you feel some

burn in the quads or anywhere else, just

don't pay attention. It's in your head.

Just focus on the movement and keep your

face straight. Very important. Let's do

it one more

time. Same

idea. 10 reps. If you have good shoulder

mobility, you can go narrower to

challenge the shoulders a little bit

more at the same time, but the shoulders

are not the focus here. And go. Grab it.

White. Go down. Hips and up. One. Good.

Two. Upright. Three. Hips.

Four. Legs in. Upper legs in. Five. Six.

Six. 7.

8. 9. 10. Hold. 10. 1 2 3. Pretend that

it's easy. Four. Five. 6 7 8 9 10. Rest.

Very good. Oh, good job, guys. Now,

we're going to do a cool down. We're

going to take the squat position. Stay

there for one minute. Slightly bouncing.

So, we'll go here. Legs tucked in in the

true hips. Take the position in one

minute. Bounce. One 2 3 4 5 6 7 8 9 10.

Spine tall. One 2 three four five six

seven eight nine 20. At the true hips

bending. 1 2 3 4 5 6 7 8 9 30. Legs in.

I'll switch the angle for you. 1 2 3 4 5

6 7 8 9 40. Well planted. Not heels off.

1 2 3 4 5 6 7 8 9 50. Movement is coming

from the upper leg up and down. 1 2 3 4

5 6 7 8 9 30. Done. Rest. Oh. Oh, that's

nice. I would love to continue, but

sadly I can barely feel my legs at this

moment. So, I think that's enough for

today, guys. Go and do your day. Uh, you

can do the stretching we did at the very

beginning uh just to regain the control

of your legs. Otherwise, I'll see you in

my next video. Bye-bye. Trainer Maxim

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YouTube Transcript:20-Min Gymnastics Hips Workout | Follow Along for Strength & Flexibility | No Equipment

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20-Min Gymnastics Hips Workout | Follow Along for Strength & Flexibility | No Equipment