Side Laying Hip CAR’s Controlled Articular Rotations

Lay on your side with the bottom leg straight and the top knee bent at a 90° angle. Interlock your fingers and put your arms straight out perpendicular to your body. Squeeze your hands together driving them both into the ground really trying to keep the top arm pinned down. Drive your base leg into the ground while articulating the top hip through its entire range of motion that you can control. Imagine carving a giant circle with the top hip. It will go through extension, external rotation, flexion, and adduction. Expect some cramping in the arm, core, hips, glutes, etc. Push into your end range for the allotted time. This is a fantastic way to work the abs, hip mobility, and wake up the glutes.