7 Step Prep Hips #1

Horizontal Loading

For Client that has lower back pains caused by limited mobility of the hips.
starting from unloaded exercise from the floor and building up to loaded standing exercise to properly prep the lower back to the demand for each step.

LAR
Self-Massage: Low Back
time 1 min.
time 10 each spot
"How-to" self-massage for the low back/lumbar region.
Set Time Time
1 1 min. h:m:s 10 Each Spot h:m:s

choose one of this self-massage
*Lower back ball pin &
stretch
*QL cross friction
*Lumbar Fascia pin &
reach

ULT
Supine Leg Lift OH Ward
reps 10
Tempo controlled
Activation for the intrinsic core musculature and shoulder girdle
Set Reps Tempo
1 10 Controlled
ULT
Prone Quad Front-to-Back Sway T1 HpDC
reps 10 each
Tempo controlled
Rest 15
T1= Threshold 1
Set Reps Tempo Rest
1 10 each Controlled 15 (h:m:s)
2 10 each Controlled 15 (h:m:s)
UMT
Pelvic Slide with Type 1 Motion
reps 10 each
Tempo controlled
Rest 0
Set Reps Tempo Rest
1 10 each Controlled 0 (h:m:s)
2 10 each Controlled 0 (h:m:s)
LMT
MB Rotational Wall Ward
reps 3 each
load moderate
Hold 4 sec.
Rest 0
Set Reps Load Hold Rest
1 3 each Moderate 4 sec. h:m:s 0 (h:m:s)
ULT
Horizontal Adduction Ward Quick Release
reps 10 each
Tempo explosive
Rest 0
Set Reps Tempo Rest
1 10 each Explosive 0 (h:m:s)
2 10 each Explosive 0 (h:m:s)
LLT
Band Resisted Quick Feet
time 30
load moderate
Tempo fast
Rest 15
Develops positional stability and enhances quickness and coordination at the feet.
Set Time Load Tempo Rest
1 30 h:m:s Moderate Fast 15 (h:m:s)