For March in place, use your hand to apply resistance to your leg as you bring it up, and slowly lower the leg back down.
These exercises should be performed every other day, in conjunction with the hip mobility.
FEEL: You should feel all the muscles in your thigh and hip working to perform this exercise.
COMPENSATION: Try to isolate movement coming from the hips, not your low back or other parts of your body. Follow along with the video for other tips and cues.
FEEL: You should feel your hip muscles working.
COMPENSATION: Don’t lean back and open up your hips as you push against the band.
FEEL: You should feel all the muscles in your adductors working hard to maintain your position, in addition to your shoulders and core.
COMPENSATION: Keep a straight line between your shoulder, hips, and knees.
FEEL: You should feel your hamstrings and core muscles working.
COMPENSATION: Don’t let your hips drop while you hold the bridge position.
FEEL: You should feel your shoulder and leg muscles working.
COMPENSATION: Maintain the correct position, don’t relax your hip or foot until finished. Push laterally into the wall, not forwards.
FEEL: You should feel your hip muscles working.
COMPENSATION: Don’t lean too far forward. Kick your leg straight to the side, not forwards or backward.
FEEL: You should feel the muscles in your legs working.
COMPENSATION: Don’t go too low with the squat.
FEEL: You should feel your hip muscles working.
COMPENSATION: Keep your body upright while marching.
FEEL: You should feel your core and hip muscles working.
COMPENSATION: Don’t let your hips drop or come up, keep them flat in line with your body.