Workout
The Hinge Situation
Your posterior chain has been patient. Today we acknowledge it.
What you need
Two gallon jugs, sturdy chair for single-arm row support, wall
No equipment? See the household guide →
The Rusty Robot — Lower Edition
Ankle circles, knee circles, hip circles — 10 each direction. Then 2 minutes slow walking. Your joints are about to do hinge work and they need to be warm.
The Slow Lean Forward
One jug in each hand in front of your thighs. Hinge forward at the hips — not a squat, a hinge — keeping your back flat and the jugs close to your shins as they lower toward the floor. Drive hips forward to return.
Modification: Reduce range of motion — hinge forward until you feel the hamstrings engage then return. Even a partial hinge is the correct exercise. Hold a wall with one hand if needed.
Hip Pops — Elevated
Regular Hip Pops but with your feet elevated on the bottom stair or a sturdy footstool. The elevation increases the range of motion significantly. Rest one jug across your hips for added resistance if ready.
Modification: Feet flat on the floor. Standard Hip Pops. The elevation is a progression — the floor version is the complete exercise.
The Kick Back
On hands and knees. Drive one heel toward the ceiling. Squeeze at the top. Lower slowly. Switch legs after each set. Your dog will have questions. Your glutes will have answers.
Modification: Reduce range of kick. Focus on the glute squeeze at the top rather than height. A small kick with full squeeze is better than a high kick with no control.
Stair Arguments — Slow
Same step up as before but slow the ascent to a 3-second count. The slow tempo removes momentum and makes your legs do actual work. Hold the wall lightly for balance.
Modification: Return to normal tempo. Use a lower step. Any tempo works — the step up is the exercise.
The Suitcase Carry — Longer
One jug in one hand. Walk 30 steps. Switch. Walk back. Focus on keeping your torso perfectly upright. Your core is the workout. The jug is the reason.
Modification: 20 steps. Lighter item. Any asymmetric carry with upright posture is the complete exercise.
The Hamstring Hold
3 minutes slow walking. Lie on your back and pull one knee to your chest. Hold 20 seconds. Switch. Roll to one side and get up. Notice if getting up was easier than it was two months ago.
2
2 people did this.
You could be 3.
Log your workout
Create your handle to save your history.
Already have one? Log in. Anonymous completions always count.
Proof required. Excuses accepted.
“Did you feel The Slow Lean Forward in your hamstrings or your back? If your back, drop your hips slightly and try again.”