TM 7-Step Prep Hip

Horizontal Loading

This prep is designed to open up hip complex for clients who work primarily in sagittal plane. Runners, bikers, walkers.

LAR
Self-Massage: Glutes
time 1 min
time 30 Sec Each Side
"How-to" self-massage for the glutes/posterior hip.
Set Time Time
1 1 min h:m:s 30 Sec Each Side h:m:s

Using the foam roller activity in the video. We will roll with internal/external rotation and diagonal lifts.

UMT
Long Stance Side Reach Balance
reps 10
0
Tempo fast
Set Reps Tempo
1 10 Fast
2 10 Fast
UMT
SL Balance Rotational Knee Driver
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled
2 10 Controlled
LMT LAR
Seated Midfoot Push Pull
reps 10 each side
load moderate
Set Reps Load
1 10 each side Moderate
2 10 each side Moderate
LMT
Split Kneel OH Band Ward with Ant. Shift and Alternate Rotation
reps 10 each side
load moderate
Set Reps Load
1 10 each side Moderate
ULT
Half Kneeling – Sharp Exhale
reps 3 each side
Rest 15 seconds
This drills up-regulates sympathetic nervous system, so it should be used as a preparatory strategy
Set Reps Rest
1 3 each side 15 seconds (h:m:s)
ULT
SL Balance Assisted Tight Rope Eyes Closed
reps 10
Set Reps
1 10