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If you want a quick full body warm up before your workout, try this simple 10 minute mobility routine. Start with 10 internal hip rotations (kick rotations) to wake up the hips and improve internal rotation. Internal hip rotation is often restricted in people who sit a lot, and improving it helps the hips move more freely during squats, lunges, and athletic movement. Next perform 10 hip hurdles on each side. This trains hip flexion, external rotation, and control. Controlled hip circles like thi
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Short videos

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Rotations in Geometry: Understanding the Concept
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