Hip back and shoulder mobility

Giant Set x 2

4Q exercises focusing on increasing mobility in the hip, lumbar spine, scapular and shoulder region.

LAR ULT
Supine Slide Hip Decouple
reps 10
intensity 6/10
Tempo controlled
Set Reps Intensity Tempo
1 10 6/10 RPE Controlled
2 10 RPE Controlled
LMT
Split Kneel OH Band Ward with Ant. Shift and Alternate Rotation
reps 5 each way
load light
Tempo controlled
Rest 20 s
Set Reps Load Tempo Rest
1 5 each way Light Controlled 20 s (h:m:s)
2 5 each way Light Controlled 20 s (h:m:s)
UMT
World’s Greatest Stretch
reps 5
intensity 6/10
Tempo controlled
Rest 20 s
Set Reps Intensity Tempo Rest
1 5 6/10 RPE Controlled 20 s (h:m:s)
2 10 RPE Controlled (h:m:s)
UMT
Prone T-Spine Rotation
reps 5 each way
intensity 6/10
Tempo controlled
Rest 20 s
Set Reps Intensity Tempo Rest
1 5 each way 6/10 RPE Controlled 20 s (h:m:s)
2 10 RPE Controlled (h:m:s)