Hip activation and mobility 2

Giant Set x 1

This block is to build a great base line of mobility and activate the body especially on work-in days. This can also be used before workout days. This is a fundamental block and is for clients with overall mobility restrictions and aim to teach how to mobilize their body better.
On work-out days: Do only one round of each exercise.
On work-in days: Do two rounds of each exercise.

Rub and Scrub Pelvis
time 10s per side
0
Set Time
1 10s per side h:m:s

Rub and scrub the to increase fluid dynamics (improve blood, water and lymph fluid circulation) to prepare for work

UMT
Deep squat hip health
reps 10 per side
Hold 5-30s hold
Set Reps Hold
1 10 per side 5-30s hold h:m:s

Do as controlled as possible trying to reach as low as possible. This can be done also by holding for a 30s. You can hold a step in front of you if uncomfortable

ULT
Reverse Lunge w/ OH Reach
reps 10 per side
Tempo controlled
Set Reps Tempo
1 10 per side Controlled

Reach with the hand as far up as possible while maintaining forward pelvic tilt

UMT
T-Steps
reps 10 per side
Tempo controlled
Great drill to promote rotational mobility through the hips and thoracic spine. Ideal for anyone wanting to improve rotational power or safeguard the low back, knees, shoulder, and elbow.
Set Reps Tempo
1 10 per side Controlled

Try to reach with the hip as low as possible keeping control in motion