7 Movements Active Mobility Circuit

SIIT
Circuit x 3

This is a movement strength block. Move with rhythm and timing and especially symmetry. Think about establishing a sphere of function that creates balance and harmony and then slowly expand your bubble.

Perform as a circuit- perform all exercises in a row and then rest.

ULT
Hip Bridge
time 60s
Tempo controlled
Set Time Tempo
1 60s h:m:s Controlled
2 60s h:m:s Controlled
3 60s h:m:s Controlled
LLT
Split Squat Hold OH MB Wall Ward
reps 5 each
Hold 3 sec
Activation and Positional Strength for the Core and Hips
Set Reps Hold
1 5 each 3 sec h:m:s
2 5 each 3 sec h:m:s
3 5 each 3 sec h:m:s
LAR UMT
Lateral Rolling Reaches
reps 10 ea
Tempo controlled
Set Reps Tempo
1 10 ea Controlled
2 10 ea Controlled
3 10 ea Controlled
UMT
SL Balance Side Bends
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled
2 10 Controlled
3 10 Controlled

10 shifts (5 each direction)

ULT
Wall Squat w/ Bum Touch
reps 10
Tempo controlled
Standing 1-2 feet away from a wall, Squat as low as you can while driving your bum to a wall behind you.
Set Reps Tempo
1 10 Controlled
2 10 Controlled
3 10 Controlled
UMT
Preposition Step Rotational Reachback
reps 8 ea
Tempo controlled
Set Reps Tempo
1 8 ea Controlled
2 8 ea Controlled
3 8 ea Controlled
LAR ULT
Step Forward Flex then Step Back Extend
reps 5 ea
Tempo controlled
Set Reps Tempo
1 5 ea Controlled
2 5 ea Controlled
3 5 ea Controlled