This hip and lower body mobility warm up will improve your movement efficiency, positional strength, tissue extensibility, to picking up and lowering loads in all directions.
This may help to address lower back and knee pain caused by a sedentary lifestyle or sitting for long periods of time.
When moving in a transverse plane picture that you’re in a clock and step one foot out to 3 and 9o’clock while maintaining the ground foot point at 12o’clock. Your hips are the round dial initiating the movement.
4Q Hip and Lower Body Mobility Warmup
x 1
LAR
ULT
Supine Slide Hip Decouple
reps
10 on each side
intensity
Light
Tempo
controlled
reps
10 on each side
intensity
Light
Tempo
controlled
Set | Reps | Intensity | Tempo |
---|---|---|---|
1 | 10 on each side | Light RPE | Controlled |
slider can be substituted with either a magazine, paper plate or no equipment.
UMT
Transverse Lunge Touchdown
reps
10 on each side
intensity
Medium to Light
Tempo
controlled
reps
10 on each side
intensity
Medium to Light
Tempo
controlled
Set | Reps | Intensity | Tempo |
---|---|---|---|
1 | 10 on each side | Medium To Light RPE | Controlled |
I selected a medium to light intensity to highlight that you may feel a slight uptick to your heart rate.