LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Work-In
Recovery Session

Hip Regen Practice

Work-In
Recovery Session
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

A chance to practice all the AHPPS Level 1 Hip Warmup Drills and skills

Recovery Blocks

Activation- SMUR - Hip Example
Giant Set x 1

Week 2: Activation Example for Hip SMUR

ULT
Prisoner Runner’s Hinge
reps 5
Set Reps
1 5
UMT
Prisoner Runner’s Medial Hinge
reps 5
Set Reps
1 5
LLT
Runner’s Hinge Ball Knee Drive
reps 5
Set Reps
1 5
LMT
Runner’s Rotational Hinge Ball Knee Drive
reps 5
Set Reps
1 5

Mobility - Hips - 4Q Examples
Circuit x 1

Week 3: Mobility - 4Q Hip Examples

LAR ULT
Supine Slide Hip Decouple
reps 6
Set Reps
1 6
UMT
Half Kneeling Lateral Frog
reps 6
Set Reps
1 6
LLT
Alt Half Kneel OH Lift
reps 6
Set Reps
1 6
ULT
IR Active Hamstring Stretch
reps 6
Set Reps
1 6
LMT
Medial Hip Distraction Monster Band
reps 6
Set Reps
1 6
LMT
Staggered Rotational Shifts
reps 6
Set Reps
1 6
UMT
Kneeling Zig Zag G2S
reps 6
Set Reps
1 6
LLT
OH Walking Lunges
reps 6
Set Reps
1 6

Activation - Excitation - Hip Examples
Giant Set x 1

Week 2 Activation: Excitation Drills for the Hip

ULT
Open Chain Hip Internal Rotation Quick Release
reps 5
Set Reps
1 5
UMT
Close Chain Hip Internal Rotation Quick Release
reps 5
Set Reps
1 5
LLT
Mini Band Lateral Ward Quick Release
reps 5
Set Reps
1 5
LMT
Mini Band Rotational Ward Quick Release
reps 5
Set Reps
1 5

Activation - Stimulation - Vestibular Examples
Circuit x 1

Week 2: Activation - Stimulation - Vestibular Examples

LAR ULT
Head Oscillation
reps 5
Set Reps
1 5
GAR ULT
Head Preposition, Lunge
reps 5
Set Reps
1 5
GAR UMT
180 Sitting Turns
reps 5
Set Reps
1 5
GAR UMT
Ground rolling (Tumbling)
reps 5
Set Reps
1 5
GAR LLT
Band – Head Oscillation
reps 5
Set Reps
1 5
GAR LLT
ViPR PRO – Head Preposition, Squat
reps 5
Set Reps
1 5
GAR LMT
MB – Head Preposition, Lunge, Turn
reps 5
Set Reps
1 5
GAR LMT
ViPR PRO – Head Prepositions, 1/2 Kneel G2S
reps 5
Set Reps
1 5