Hip Mobility Routine

Circuit x 2

Perform this hip mobility sequence as a circuit for a warm-up or recovery.

LAR UMT
Prone Quad 4-Point Weight Shift T1 HpDC
time 60s each
intensity Low
Tempo controlled
T1=Threshold 1
Set Time Intensity Tempo
1 60s each h:m:s Low RPE Controlled
2 60s each h:m:s Low RPE Controlled
LAR UMT
Z-Transition Restorative Pose
time 60s
intensity Low
Hold 5s each
Set Time Intensity Hold
1 60s h:m:s Low RPE 5s each h:m:s
2 60s h:m:s Low RPE 5s each h:m:s

Alternate sides

LAR ULT
Wall Reverse Step- Long Stride Stretch
time 60
intensity Low
Hold 5s each
This is a 2 step drill. First start by stepping back to a comfortable distance and then ward against the wall by creating a long stretch between your foot and arm.
Set Time Intensity Hold
1 60 h:m:s Low RPE 5s each h:m:s
2 60 h:m:s Low RPE 5s each h:m:s