4Q hip activation 4 step sequence (copy)

Giant Set x 1

Perform these exercises in a circuit.
This will help you activate your hips for movement.
These exercises will be beneficial to anyone who has tight hips due to sitting or standing for long times.
This protocol can be used as a warm up or recovery.

Rub and Scrub Pelvis
reps 2
time 10 second each side
Tempo fast
Rest 15s
Set Reps Time Tempo Rest
1 2 10 Second Each Side h:m:s Fast 15s (h:m:s)

Rub and scrub lateral hip or ASIS
You want to feel some heat on your hips your while rubbing.
Pretend you are taking a shower scrubbing your hips.

ULT
Prisoner Runner’s Hinge
reps 10
Tempo controlled
Rest 15s
Set Reps Tempo Rest
1 10 Controlled 15s (h:m:s)

Start in hinge stance with one leg in a reverse lunge position while keeping both arms on post or door. Drive your reversed leg to post or door while exhaling. Pretend that you are stepping up to a high box. Hold knee in that position for 2 to 3 seconds before returning your leg to starting position.

UMT
Type 1 Spinal Motion Percussive Exhalation
reps 5
Tempo controlled
Rest 15s
Set Reps Tempo Rest
1 5 Controlled 15s (h:m:s)

Start in staggered position lateral from door or post. Take outside hand across your chest and press to create tension against door or post and take arm closest to the door or post to a straight arm overhead position.Next step will be to force 3 breaths exhaling while keeping tension on the post or door. Pretend you are blowing out a fire. Return to starting position after taking your third breath.

LMT
Lateral Step Eye Tracking
reps 10 each side
Tempo controlled
Rest 15s
Set Reps Tempo Rest
1 10 each side Controlled 15s (h:m:s)

Hold and extend a lightweight to the middle of your body while alternating lateral steps( side to side). Keep your eyes on the weight while moving. You can use a medicine ball, sandbag or vipr pro.