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  • Emma Kittle

Strong Open Hips



Emotions get stored in our bodies. No matter what we see on IG, this is a traumatic experience for everyone. ⠀⠀

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Fear is very real and very powerful emotions but we have to pay attention to how it is physically manifesting in our bodies. Mine is causing exhaustion, bad breakouts and crazy dreams that wake me up at night.

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I’ve been trying to pay attention to when my mind wanders and to use these moments as an opportunity to practice presence. Instead of going down rabbit holes during small tasks, like doing the dishes, I try to pull my focus back to what I am doing at that moment. Wax on wax off style. ⠀⠀⠀⠀⠀⠀⠀

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It’s like an extra tool in my tool belt of trying to see things for what they are instead of assigning so much meaning to everything. Exercise is another tool that allows me to be present. ⠀⠀⠀⠀

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This brings me to our workout today :) We store a lot of emotions in our hips. This practice will help us unlock and move stale energy instead of letting it get heavy and weigh us down. I love pairing strength and cardio exercises with yoga and mobility as I can feel and *SEE* a difference in my body by the end.

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And just to make sure everyone knows I’m not slipping away into a chill zen space - I’m leaving the sound on so you can hear the lovely construction crew working from 7am to 5pm every damn day.


BLOCK 1: Yoga - 1-2 rounds


1. Sun A (5 modified / 5 with jump)

2. Lunge to Half Splitsg (inhale forward / exhale back - 10 each side)

3. Wide Leg Twist (5 internal / 5 external - both sides) ⠀

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BLOCK 2: HIIT - 4 rounds / 45 seconds on 15 second rest


4. Malasana Burpees

5. Goddess Hops ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀


BLOCK 3: Controlled Strength - 2 rounds


6. RDL Press (start w bent leg and progress to straight. If you feel nervous do these against a wall. 5 each side)

7. Low Bridge Leg Lifts (10 each side) ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀


BLOCK 4: Wall Finisher - 2 rounds


8. Wall Sits (feet flat - 10 lateral pulse, 10 deltoid pulse / heels up - 10, 10) ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀


BLOCK 5: Stretch


9. Quad pull (10 breaths)

T-Spine Rotation (10 reach)

Twist (10 breaths)




BLOCK 2: HIIT - 4 rounds / 45 seconds on 15 second rest

4. Malasana Burpees

5. Goddess Hops ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀

BLOCK 3: Controlled Strength - 2 rounds

6. RDL Press (start w bent leg and progress to straight. If you feel nervous do these against a wall. 5 each side)

7. Low Bridge Leg Lifts (10 each side) ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀

BLOCK 4: Wall Finisher - 2 rounds

8. Wall Sits (feet flat - 10 lateral pulse, 10 deltoid pulse / heels up - 10, 10) ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀

BLOCK 5: Stretch

9. Quad pull (10 breaths)

T-Spine Rotation (10 reach)

Twist (10 breaths)







#strongopenhips #namaste #igyoga #thunderbirdperformance #hips #openhips #hipopener

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