{"id":"22bf3e54-e68f-4fb7-9b1e-bdc449462236","title":"Hip Opener Flow","icon":"🦋","parent_id":null,"author":{"name":"FlexFox","initials":"F"},"category":{"id":"bd20c1d6-37f6-43f2-b897-5c27656d9be9","name":"Mobility","path":["Workouts","Mobility"]},"description":{"markdown":"A floor sequence to free up tight hips. About 12 minutes. Great after running or a day at a desk. Ease into each position and breathe into the stretch.","html":"

A floor sequence to free up tight hips. About 12 minutes.

Great after running or a day at a desk. Ease into each position and breathe into the stretch.

"},"youtube_video_id":null,"rounds":1,"round_duration_in_seconds":540,"total_duration_in_seconds":540,"steps_count":8,"updated_at":"2026-04-28T04:12:59.803Z","favourites_count":0,"forks_count":0,"favourited":false,"steps":[{"id":"ff7ad6a8-c0d9-42c9-9e64-e67f35b83b3b","number":1,"title":"90/90 hip switches","description":{"markdown":"Sit with both knees bent at 90°, one in front and one to the side, then rotate both knees to switch sides. Go slowly.","html":"

Sit with both knees bent at 90°, one in front and one to the side, then rotate both knees to switch sides. Go slowly.

"},"duration_in_seconds":60,"video_start_in_seconds":null},{"id":"a2673a4e-b372-4480-a9cb-7f940e81a383","number":2,"title":"Pigeon pose, left","description":{"markdown":"Left shin across the front of your mat, right leg long behind you. Fold forward if it's comfortable.","html":"

Left shin across the front of your mat, right leg long behind you. Fold forward if it's comfortable.

"},"duration_in_seconds":90,"video_start_in_seconds":null},{"id":"3cd1bdba-b1c7-4579-a626-72ecccc24652","number":3,"title":"Pigeon pose, right","description":{"markdown":null,"html":null},"duration_in_seconds":90,"video_start_in_seconds":null},{"id":"7e47a988-f712-40e7-a37f-5b1d64528564","number":4,"title":"Frog stretch","description":{"markdown":"On all fours, slide your knees wide with your shins parallel, and rock your hips gently back.","html":"

On all fours, slide your knees wide with your shins parallel, and rock your hips gently back.

"},"duration_in_seconds":60,"video_start_in_seconds":null},{"id":"ef83b48e-3ee1-4dac-ba6f-3a0400006fab","number":5,"title":"Deep squat hold","description":{"markdown":"Heels down, elbows pushing your knees out. Hold on to something if you need to.","html":"

Heels down, elbows pushing your knees out. Hold on to something if you need to.

"},"duration_in_seconds":60,"video_start_in_seconds":null},{"id":"744915f4-f14a-4b70-aba2-87db5012d6df","number":6,"title":"Couch stretch, left","description":{"markdown":"Back knee against a wall or sofa, shin up it, front foot planted. Squeeze your glute.","html":"

Back knee against a wall or sofa, shin up it, front foot planted. Squeeze your glute.

"},"duration_in_seconds":60,"video_start_in_seconds":null},{"id":"8a4c11d7-f3ab-485d-be78-1d29c74f55d2","number":7,"title":"Couch stretch, right","description":{"markdown":null,"html":null},"duration_in_seconds":60,"video_start_in_seconds":null},{"id":"7893c300-38d6-4f24-9731-9027ab0c3ccb","number":8,"title":"Happy baby","description":{"markdown":"On your back, hold the outsides of your feet and rock side to side.","html":"

On your back, hold the outsides of your feet and rock side to side.

"},"duration_in_seconds":60,"video_start_in_seconds":null}]}

Routine complete