4Q LPHC Mobility

SISS
Giant Set x 3

In this 4Q, we will focus predominantly on lumbo-pelvic hip complex. This includes exercises that are designed to de-couple hips.

Hip/pelvis decoupling is the very subtle relative motion that exists between the 2 innominate bones of the pelvis. This decoupling motion allows the sacrum to move in a triplane manner, allowing for proper force transmission through the lumbar spine. Hip decoupling mobility drills are critical for enhanced function and performance.

ULT
SL Quad Stretch with Pelvic Tilts
time 1 minute each side
Tempo controlled
Set Time Tempo
1 1 minute each side h:m:s Controlled
2 1 minute each side h:m:s Controlled
3 1 minute each side h:m:s Controlled

rest, breath and using your hands, control the pressure

LAR UMT
Sagittal Steps, Medial Reach
time 30-45s each side
Tempo controlled
Set Time Tempo
1 30-45s each side h:m:s Controlled
2 30-45s each side h:m:s Controlled
3 30-45s each side h:m:s Controlled

Focus on creating space between pelvis and reaching hand

LLT
J – Long Half Knee, 1 Arm Anterior Tilt
time 30-45s each side
weight_kgs 10
Tempo controlled
Set Time Weight Tempo
1 30-45s each side h:m:s 10 kgs Controlled
2 30-45s each side h:m:s 10 kgs Controlled
3 30-45s each side h:m:s 10 kgs Controlled

Focus on counter movement between loaded arm and pelvis

LMT LAR
J – Lateral Squat, Reach
reps 30-45s each side
weight_kgs 6-8
Tempo controlled
Focus on gentle movement through LPHC
Set Reps Weight Tempo
1 30-45s each side 6-8 kgs Controlled
2 30-45s each side 6-8 kgs Controlled
3 30-45s each side 6-8 kgs Controlled

Focus on subtle motion in the hip (de-couple) NOT on a spine rotation