Captain Morgan – Hip Drop, Swissball

  • HOW: Begin by standing near a wall. Assume a march position to stabilize an object with the knee of the side of the thigh that is lifted. Abduct or push the thigh out into the object. Push your hips back, bend at the knees, let the torso fall forward. Lift the trunk up, straighten the knee, and bring the hips forward to the starting position. 
  • FEEL: Will feel the side abdominals working, will feel the side hips working, will feel the quadriceps working.
  •  COMPENSATION: Avoid falling towards the wall with the hips. Avoid letting the knee come inside the big toe.

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