Hip 7-step prep A

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The purpose of this block is to prepare the hip area and through that most of the body for a workout (either lifting/power/cardio such as running) This can also be used for days that the hip feels tight and need to loosen up. There is minimal gear being used to make this warm-up as available as possible.

After doing this block, you should feel you are ready to go. The exercises start with easier exercises to perform into more challenging ones and some need good concentration on the way your core is braced.

Practice these movements with focus, and after few times, the whole block should take up to 5-8 min to perform.

Rub and Scrub Pelvis
time 10s each spot
Tempo fast
Set Time Tempo
1 10s each spot h:m:s Fast

Get good heat around the spot you are rubbing

ULT
Half Kneeling Medial Hip Activation
reps 5 per side
intensity 6/10
Hold 5s and release
Set Reps Intensity Hold
1 5 per side 6/10 RPE 5s and release h:m:s
LAR ULT
Split Kneeling Front-to-Back Sagittal Reach T2 HpDC
reps 10
intensity 6/10
Hold 3s-5s on each position
T2- Threshold 2
Set Reps Intensity Hold
1 10 6/10 RPE 3s-5s on each position h:m:s

Reach as far as right for you. Make sure you slowly ease into the movements, stretching gently, slowly increasing ROM

UMT
Pelvic Slide with Type 1 Motion
reps 10
intensity 6/10
Hold 3s-5s
Set Reps Intensity Hold
1 10 6/10 RPE 3s-5s h:m:s

Slowly easing into the movements. Try to keep breathing as gentle and natural as possible

UMT
Long Stance Side Reach Balance
reps 5
Tempo controlled
Set Reps Tempo
1 5 Controlled

Make sure you move in a controlled way keeping lower extremity with tension and core embraced

LLT
Mini Band Lateral Ward Quick Release
reps 5
Set Reps
1 5
GAR LMT
MB – Head Preposition, Lunge, Turn
reps 5
Tempo controlled
Set Reps Tempo
1 5 Controlled