[NL] Unloaded Hip & Back Roll & Mobility

Circuit x 2

Use these five exercises to try and help loosen up your hips! If the hips are tight, pain might be felt in the lower back or knees. Depending on your time availability, perform one or two sets.

UMT
Foam Roll Overhead Reaches
reps 10 reaches/arm
Tempo controlled
Set Reps Tempo
1 10 reaches/arm Controlled
2 10 reaches/arm Controlled
UMT
Pigeon Thread the Needle
reps 10 reps/leg
Tempo controlled
Set Reps Tempo
1 10 reps/leg Controlled
2 10 reps/leg Controlled
ULT
Self Massage: Foam Roll Inner Thigh
time 60 s+ per thigh
Tempo controlled
Set Time Tempo
1 60 s+ per thigh h:m:s Controlled
2 60 s+ per thigh h:m:s Controlled
LAR UMT
Prone Atomic Frog T1 HpDC
reps 10 reps per side
Tempo controlled
T1= Threshold 1
Set Reps Tempo
1 10 reps per side Controlled
2 10 reps per side Controlled
LAR
Self-Massage: Glutes
time 60 s+ per hip
Tempo controlled
"How-to" self-massage for the glutes/posterior hip.
Set Time Tempo
1 60 s+ per hip h:m:s Controlled
2 60 s+ per hip h:m:s Controlled
UMT
Alternating Pigeon
reps 10 reps/leg
Tempo controlled
Set Reps Tempo
1 10 reps/leg Controlled
2 10 reps/leg Controlled
LAR ULT
Supine Slide Hip Decouple
reps 10 reps/leg
Tempo controlled
Set Reps Tempo
1 10 reps/leg Controlled
2 10 reps/leg Controlled
LAR ULT
Upward Downward Dog
reps 5 reps
Tempo controlled
Set Reps Tempo
1 5 reps Controlled
2 5 reps Controlled
LAR
Self-Massage: Neck
time 1-2+ min
Tempo controlled
"How-To" self-massage for the Neck
Set Time Tempo
1 1-2+ min h:m:s Controlled
2 1-2+ min h:m:s Controlled