UMT Hip Opener ā€“ Giant Set (copy)

Giant Set x 3
UMT
Rock the Pigeon
reps 5 each side
Tempo controlled
Rest 0s - 20s
Set Reps Tempo Rest
1 5 each side Controlled 0s - 20s (h:m:s)
2 5 each side Controlled 0s - 20s (h:m:s)
3 5 each side Controlled 0s - 20s (h:m:s)
UMT
ā€œZā€ Single Leg Lifts
reps 6 each
Tempo controlled
Rest 0s - 20s
Begin in a seated "Z" position with one hip in internal rotation and the other in external rotation. Using either a yoga block or similarly sized object to steady yourself, slowly lift your rear leg out of external rotation and rotate it around in front of you straightening your leg and pointing and your toes. Regression: sit on a pillow or yoga block. Progression: Hands-free
Set Reps Tempo Rest
1 6 each Controlled 0s - 20s (h:m:s)
2 6 each Controlled 0s - 20s (h:m:s)
3 6 each Controlled 0s - 20s (h:m:s)
UMT
Seated Cross-Leg Half Get-Up T2 HpDC
reps 6 each
Tempo controlled
Rest 0s - 20s
T2- Threshold 2
Set Reps Tempo Rest
1 6 each Controlled 0s - 20s (h:m:s)
2 6 each Controlled 0s - 20s (h:m:s)
3 6 each Controlled 0s - 20s (h:m:s)
UMT
Rotational Z Get Up
reps 4 each
Tempo controlled
Rest 60s
Set Reps Tempo Rest
1 4 each Controlled 60s (h:m:s)
2 4 each Controlled 60s (h:m:s)
3 4 each Controlled 60s (h:m:s)