NYFitness

NYFitness Science based methods for real results

09/04/2026

HIPS & GLUTE Walk Drills (Long Loop Bands)

1. Banded Crab Walks x 10-20 ea direction
2. Banded Monster Walks x 10-20 ea direction
3. Hinged Banded Crab Walks x 10-20 ea direction
4. Hinged Banded Monster Walks x 10-20 ea direction

Thanks to our beautiful model Elena De Monge Kovalskaya 😍

09/03/2026

HIP HINGE PROGRESSIONS PART 1
1. Hinge Hold (short stop position) 5-20’
2. Hinge reps (short stop squats) x 5-15
3. Hinge hold -no arms 5-20’
4. Hinge 10/10/10 = 10’ hold, 10’ pulses, 10’ hold
5. Hinge Reach 10’ hold, 10’ reach

09/02/2026

HIPS PART 2
1. Quadruped Hip Circles x 10-15
2. Opposite direction x 10-15 (it’s harder)
3. Quadruped hip ext hold 10-20’
4. Q hip ext + circles x 10-15 ea direction
5. Kneeling Plank + Clam x 10-15
6. Star Fish Plank x 5-10

09/01/2026

HIP MOVEMENTS Part 1
1. Banded Hip Abduction
2. Banded Hip Bridge 10/10/10 Hold/reps/Hold
3. Banded Hip Bridge
4. Lock Clam United Health Education | Injury Rehabilitation
5. Hip windshield wipers

05/19/2026

Your spine isn’t weak, it’s tired.

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