“lesson 9: HIPKEYS”

In this lesson we are MASTERING the hipkey! The goal is to perfect your hipkey on the sling through a series of grounded exercises and progressions. There should be something for everyone, regardless of where you are at in your current practice.

Lesson 9 content is divided into three parts:

Part One: Psoas Strength & Stretch
Part Two: Oblique Strength & Stretch + A Low Sling Exercise
Hipkey Variations on Sling

Begin by downloading Lesson 9 PDF below to get a better understanding of the exercises and WHY they are crucial for progressing in hipkeys.

Download Lesson 9 PDF

MATERIALS YOU will need to complete this lesson:

Yoga Ball
Small Kettlebell Weight
Smooth Foam Roller
Yoga Mat
Yoga Block
Fascia Release Ball/Lacrosse Ball or Foam Roller Ball
Elastic Stretch Band/Loop of some kind (not a fabric stretch band)
Your Aerial Sling

If you don’t have all of the things listed above—it’s okay! Make do with what you have available to you.

VIDEO 1: Psoas strength

Exercises in this video:

Dead bug w/ Yoga Ball
Banded Knee Ups
Marching Psoas

Download the PDF to read about these exercises in more detail.

VIDEO 3: OBLIQUE STRENGTH

Exercises in this video:

Standing Oblique Crunch
Cross Body Mountain Climbers
Oblique Jacknife on Foam Roller

Download the PDF to read about these stretches in more detail.

VIDEO 2: Psoas stretch

Stretches in this video:

Psoas Lunge
Deep Psoas Release
Deep Psoas Release w/ Yoga Block

Download the PDF to read about these stretches in more detail.

VIDEO 4: oblique stretch

Stretches in this video:

Standing or Kneeling Side Bend Stretch
Lumbar Twist w/ Crossed Legs
Twisted Cobra

Download the PDF to read about these stretches in more detail.