LVL1. Hip activation and mobility – fundamentals

Giant Set x 1

This block is to build a great base line of mobility and activate the body especially on work-in days. This can also be used before workout days. This is a fundamental block and is for clients with overall mobility restrictions and aim to teach how to mobilize their body better.
On work-out days: Do only one round of each exercise.
On work-in days: Do two rounds of each exercise.

Rub and Scrub Pelvis
time 10s per side
0
Set Time
1 10s per side h:m:s

Rub and scrub the to increase fluid dynamics (improve blood, water and lymph fluid circulation) to prepare for work

LAR ULT
Seated 90-90 Stretch
reps 10
Hold 5-30s hold
Stretch for the hips
Set Reps Hold
1 10 5-30s hold h:m:s

Do as controlled as possible trying to reach as low as possible. This can be done by holding for a long time 30s to 2min OR by moving from side to side holding for about 5s on each side

ULT
Reverse Lunge w/ OH Reach
reps 10 per side
Tempo controlled
Set Reps Tempo
1 10 per side Controlled

Reach with the hand as far up as possible while maintaining forward pelvic tilt

UMT
Transverse Lunge Touchdown
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled

Try to reach with the hip as low as possible keeping control in motion