Day 9 is a mobility circuit that ends with a timer. There is no level line: do 20 hip rotations, 20 single hip rotations and 20 side bends once through, then 30 seconds of clench/unclench, and the day is done. The three moving exercises loosen the hips and trunk; the 30 seconds work the hands and forearms.
Hip rotations, hands on hips, circle the hips wide and smooth - 10 one way, 10 the other. Single hip rotations are drawn as a knee lift and a sweep: bring one knee up in front, open it out to the side and set the foot down, then the other knee - a hip circle done one leg at a time, alternating. Side bends, hands on hips, lean the trunk to one side then the other. The clench/unclench is drawn as hands only: with the arms held out in front, spread the fingers wide, then close tight fists, and keep opening and closing for the full 30 seconds.
Keep the hip circles round and the knees soft. In single hip rotations, make the sweep round rather than a straight lift-and-drop, and use a wall for balance if you need it. Side bends stay in one plane - directly sideways, no twist, no forward collapse. On the clench, the arms stay up for all 30 seconds; the hands should be tired by the end, and the shoulders will have done their share too.
Sixty easy reps and half a minute of squeezing - a light day with a small sting in its tail.
Make it Harder: The wrong day to ask - if you want more, slow the hip circles right down and make each one as wide as it will go.
Make it Easier: Halve the three moving exercises to 10 each and let the clench run for 15 seconds instead of 30.
