7-Step Prep for Hip and LPHC – AHHPS L1 Week 6 Community Workout (copy)

Circuit x 1
Rub and Scrub Pelvis
time 10 secs each spot
Set Time
1 10 secs each spot h:m:s

hit the SI joint in back, then on the side along the Iliac crest, then on the front along the ASIS

LLT
Supine Mini-Band March
reps 5 reps each side
Activation for Core and Hips
Set Reps
1 5 reps each side

hold for 3 secs

UMT
Half Kneeling Lateral Frog
reps 5 each side
Set Reps
1 5 each side
UMT
Alternating Pigeon
reps 5 each side
Set Reps
1 5 each side
LMT
DB Multi-planar Lunge with Reaches
reps 5 each side
Set Reps
1 5 each side

holding 1 DB in opposite hand to moving leg

LLT
Big Toe Corkscrew Monster Band Squat
reps 5 each side
Set Reps
1 5 each side
LMT
MB Rotational Wall Ward
reps 5 each side
Set Reps
1 5 each side

push into wall for 1-2 secs then shut it off real quick

UMT
Eye Tracking Rotational Jump
reps 5 each side
Set Reps
1 5 each side