Jack Cardy Fitness

If you’re over 30, hip mobility becomes increasingly important for staying active, moving well, and reducing aches and stiffness.

This simple 3-level 90/90 progression challenges your mobility, control, and strength. Start with the static position, progress to dynamic rotations, and then see if you can lift and control your body through the movement.

Want to move better, reduce injury risk, and build longevity? DM me 📩

The elevation in this active pigeon variation allows for greater hip flexion and external rotation demand, while helping reinforce better posture and control throughout the movement.

Combined with an 8kg kettlebell, this becomes a strong stability and mobility exercise rather than just a passive stretch.

Mobility you can control is mobility you can use.

Save this for your next mobility session!

Most people don’t realise how much sitting weakens their hip flexors.

This simple 3-move routine targets strength, control, and stability to help counter long hours at a desk:
• Wall sit glute abduction
• Controlled hip flexor lift-ups (one side at a time)
• Band step-outs for activation + stability

Try it a few times a week and focus on slow, controlled reps—not speed.

Save this if you sit a lot!

One move that builds balance, strength and hip mobility 🔥
Cross-back squats are seriously underrated!

Add this into your next leg day!👌

Roll forward and reach—go as far as you can with control. The roller helps you target the hamstrings as you hinge.

Mix it up:
• Slow the tempo
• Add a pause at your end range
• Inhale at the top, exhale as you hinge down

Do it daily. Track your reach. Feel the difference.

Save this and try it for a week.