HIP: NORMALISE-CIRCULATE-ACTIVATE Phase

Giant Set x 1
LPR ULT
J – Normalize – Inner Hip Roll
time 30-60s each side
Hold PNS Breath
Set Time Hold
1 30-60s each side h:m:s PNS Breath h:m:s
LPR ULT
J – Normalize – Outer Hip Hold
time 30-60s each side
Hold PNS Breath
Set Time Hold
1 30-60s each side h:m:s PNS Breath h:m:s
LAR ULT
J – Circulate – Feet Squeezes
reps 8-12
Set Reps
1 8-12
LAR ULT
ELDOA: Circulate – Low Back Pumps (L5-S1)
reps 5
load moderate
Hold 3s hold, 3s rest
- extend elbows - external rotation of the upper limbs - Total extension of the elbow and wrist - Push arms strongly away from the body - Ankle dorsi-flexed, adducted and supinated - knees extended, heels not touching the wall - Flat lumbar spine - Axial extension from coccyx to the vertex - all at the same time
Set Reps Load Hold
1 5 Moderate 3s hold, 3s rest h:m:s
LLT LAR
J – Activate – Standing Resisted March
reps 5 each side
load heavy
Hold 3s hold, 3s rest
Set Reps Load Hold
1 5 each side Heavy 3s hold, 3s rest h:m:s