# @marcusriosofficial on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DRQr2P6DNmC
- **Gondola URL:** https://gondola.cc/posts/37162311-marcusriosofficial-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/b5776c23aa.jpg
- **Posted:** 2025-11-20T02:00:11.000+00:00
- **Account Owner:** Marcus Rios (@marcusriosofficial) — https://gondola.cc/marcusriosofficial

## Caption

Full Hips Training Workout🚀

📌 LIKE + SAVE + SHARE This for your next workout☑️

Fluid hips & footwork = Smooth & clean transitions when it comes to change of Direction. 

All athletes should be working on drills like this consistently if you want to be able to smoothly transition in & out of your movements. Mastering skills like this is what separates average athletes from ELITE Athletes! Practice your craft consistently you will be rewarded🏁

Today’s Workout👇
1️⃣Banded ISOs Hip Holds 2x5-10secs
2️⃣Single Banded Exchanges 3x6reps
3️⃣In Place Crossovers 3x8secs
4️⃣Resisted Crossovers 3x6reps 
5️⃣Rotational Bounds 3x4reps
6️⃣Rotational Med Ball Toss 3x5reps

**Take 2min of rest after each set

🚨Ready to take your training to the next level⁉️ FOLLOW ME for more workouts✅

#speedtraining #strengthtraining #workoutroutine #agilitytraining #plyometrics #plyometrictraining #sportsperformance #functionaltraining #speedandagility #athlete #sportstraining

## Stats

- **Views:** 21,120
- **Likes:** 3,021
- **Shares:** 454
- **Comments:** 47

## Credits

| Name | Username | Profile | Role |
| --- | --- | --- | --- |
| Marcus Rios | @marcusriosofficial | https://gondola.cc/marcusriosofficial | Athlete |

## Tags

sportstraining, plyometrictraining, functionaltraining, speedtraining, sportsperformance, speedandagility, workoutroutine, strengthtraining, agilitytraining, plyometrics, athlete

---
Copyright (c) Gondola