How to do a Hip Crossover

The Hip Crossover was designed to allow you to get your shoulders to work independent of your hips and warm up and prevent injury in your low back area. Jacqueline is going to hop right down on the ground, arms out to her side. She is going to make sure her thumbs are pointed up, her bellybutton drawn in, her knees together and her toes right up towards her shins. She is then simply going to rock over to one side, stretching out the muscles of her torso, then rocking back to the other side.

You can do this between 6-12 repetitions. Out of those 6-12 you can also take it up into the next progression. Tucking the knees more up to the chest, which will stretch you out more in the middle of your upper back. Jacqueline is then just going to rock way back over.

Once we have mastered this, we can also go to the next one, which is take the legs up to three quarters to straight and rock all the way over and all the way back, turning this more into a strength exercise but will also give you strength with a great range of motions, to allow you to really turn the shoulders for great ground strokes and for great baseline movement. This is the hip crossover.


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