This flow is a quick routine to improve hip mobility and flexibility, requiring only a thick resistance band attached low, around knee height. The routine includes two main lunge variations: first, facing away from the band, where you will lower your back knee to the floor to feel a deep stretch in the hip flexor and quad, allowing the band to pull you forward; and second, facing the band, where you will actively push your hips forward against the band's pull, activating your glutes and strengthening your hip flexors. Both variations can be progressed by elevating the back knee to make the front leg work harder and by incorporating dynamic movements, and each position should be held for about 30 to 40 seconds.
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