7-Step Prep – Hip Lvl. 1

Horizontal Loading
Rub and Scrub Pelvis
time 10 each spot
Set Time
1 10 each spot h:m:s
UMT
Prisoner Runner’s Medial Hinge
reps 5 each side
Tempo controlled
Set Reps Tempo
1 5 each side Controlled
2 5 each side Controlled
UMT
World’s Greatest Stretch
reps 10 each side
Tempo controlled
Rest 15s
Set Reps Tempo Rest
1 10 each side Controlled 15s (h:m:s)
2 10 each side Controlled 15s (h:m:s)

Alternate sides.

LMT
ViPR PRO – Wide Half Kneeling, Medial Tilt
reps 10 each
load moderate
Tempo controlled
Rest 0s
Set Reps Load Tempo Rest
1 10 each Moderate Controlled 0s (h:m:s)
2 10 each Moderate Controlled 0s (h:m:s)
LMT
ViPR PRO-Side Squat, Type 1 Tilt – Forced Exhalation
reps 3 each
load moderate
Hold Breath Out
Rest 0s
Set Reps Load Hold Rest
1 3 each Moderate Breath Out h:m:s 0s (h:m:s)
LMT
Monster Band T-Squat Quick Release
reps 10 each
load heavy
Tempo explosive
Rest 0s
Set Reps Load Tempo Rest
1 10 each Heavy Explosive 0s (h:m:s)
2 10 each Heavy Explosive 0s (h:m:s)
GAR ULT
Head Preposition, Lunge
reps 10 each
Tempo controlled
Rest 0s
Set Reps Tempo Rest
1 10 each Controlled 0s (h:m:s)
2 10 each Controlled 0s (h:m:s)