Perform this hip mobility sequence as a circuit for a warm-up or recovery.
Hip Mobility Unloaded
Circuit
x 1
LAR
UMT
Prone Quad 4-Point Weight Shift T1 HpDC
time
60s each
intensity
Low
Tempo
controlled
time
60s each
intensity
Low
Tempo
controlled
T1=Threshold 1
| Set | Time | Intensity | Tempo |
|---|---|---|---|
| 1 | 60s each h:m:s | Low RPE | Controlled |
LAR
UMT
Seated Wide Shift Posterior Reach T1 HpDC
reps
8 per side
intensity
Low
Tempo
controlled
reps
8 per side
intensity
Low
Tempo
controlled
T1= threshold 1
| Set | Reps | Intensity | Tempo |
|---|---|---|---|
| 1 | 8 per side | Low RPE | Controlled |
Alternate sides
UMT
Seated Cross-Leg Half Get-Up T2 HpDC
reps
8 per side
intensity
Low
Tempo
controlled
reps
8 per side
intensity
Low
Tempo
controlled
T2- Threshold 2
| Set | Reps | Intensity | Tempo |
|---|---|---|---|
| 1 | 8 per side | Low RPE | Controlled |
Alternate sides
LAR
UMT
Wide Shift Posterior Reach T2 HpDC
reps
8 per side
intensity
Low
Tempo
controlled
reps
8 per side
intensity
Low
Tempo
controlled
| Set | Reps | Intensity | Tempo |
|---|---|---|---|
| 1 | 8 per side | Low RPE | Controlled |
Alternate sides
LAR
UMT
Z-Transition Restorative Pose
time
60s
intensity
Low
Hold
5s each
time
60s
intensity
Low
Hold
5s each
| Set | Time | Intensity | Hold |
|---|---|---|---|
| 1 | 60s h:m:s | Low RPE | 5s each h:m:s |
Alternate sides