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We enlisted America’s Most Inspiring Trainer, Pat Gilles, to put together a few workouts to challenge us. These are some of Pat's favorite go-to’s for lower body and hip health. He does them multiple times per week as warmups, cool downs, and uses them for structural workouts as well. All you need is a mat and some space. Let's get after it. 



Perform 3 sets // The Tempo for most of these movements are nice and slow to maintain movement integrity and minimize compensation.

Band Walks: lateral, forward, and backwards (20 each direction)


Copenhagen Plank (hold for 30 seconds each side)


90/90 Hip + Lean (30 seconds) 


Glute Bridge March (30 seconds)


Clamshells (10 each side) 


To see more training advice from Pat, follow him on Instagram or visit his website:
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