Full Body Movement Preparation Sequence with Hip Abduction/External Rotation Isometrics
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I often use a series of CARs (Controlled Articular Rotations) movements in combination with a few targeted PAILs/RAILs contractions as a warmup for my workouts. Since it is a movement preparation rather than a mobility training session, the goal is to move the joints through their full range of motion under low to medium tension.
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This sequence targets the full body, but there is an emphasis on Hip Abduction & External Rotation with PAILs/RAILs work in Quadruped and the Seated Cossack position.
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