7-Step Prep Hip A
Horizontal Loading
LAR
Self-Massage: Quadriceps
time
60 seconds
time
30 sec per side
time
60 seconds
time
30 sec per side
"How-to" self-massage for the Quads
| Set | Time | Time |
|---|---|---|
| 1 | 60 seconds h:m:s | 30 Sec Per Side h:m:s |
Roll 30 seconds on each leg.
ULT
Supine Leg Lift OH Ward
reps
5
time
Hold 5 seconds each rep
reps
5
time
Hold 5 seconds each rep
Activation for the intrinsic core musculature and shoulder girdle
| Set | Reps | Time |
|---|---|---|
| 1 | 5 | Hold 5 Seconds Each Rep h:m:s |
UMT
UMT Shin Box with Reach
reps
6 each side
time
Hold reach 3 seconds
reps
6 each side
time
Hold reach 3 seconds
| Set | Reps | Time |
|---|---|---|
| 1 | 6 each side | Hold Reach 3 Seconds h:m:s |
Alternate sides
LMT
Split Kneel OH Band Ward with Ant. Shift and Alternate Rotation
reps
5 rotations per side
load
light
Hold
Full exhale with rotation
reps
5 rotations per side
load
light
Hold
Full exhale with rotation
| Set | Reps | Load | Hold |
|---|---|---|---|
| 1 | 5 rotations per side | Light | Full exhale with rotation h:m:s |
UMT
Split Stance Coil Squat Explosive
reps
6 each side
Tempo
explosive
reps
6 each side
Tempo
explosive
| Set | Reps | Tempo |
|---|---|---|
| 1 | 6 each side | Explosive |
LLT
Band Resisted Quick Feet
reps
1
time
20 seconds work
Rest
15 seconds
reps
1
time
20 seconds work
Rest
15 seconds
Develops positional stability and enhances quickness and coordination at the feet.
| Set | Reps | Time | Rest |
|---|---|---|---|
| 1 | 1 | 20 Seconds Work h:m:s | 15 seconds (h:m:s) |
| 2 | 1 | 20 Seconds Work h:m:s | 15 seconds (h:m:s) |
| 3 | 1 | 20 Seconds Work h:m:s | 15 seconds (h:m:s) |