7 Step Prep for Hips Power work out JC

ULT
Pelvis: Rub and Scrub jc

reps 60 sec

time 10sec on each bony part

using foam roller or parts of your hand (palm or rigid fingers) rub the surface all obvious bony points that surround your entire pelvis

Set	Reps	Time
1	60 sec	10sec On Each Bony Part h:m:s

LLT
Runner’s Hinge Ball Knee Drive

reps 5 reps ea

Tempo controlled

Set	Reps	Tempo
1	5 reps ea	Controlled

LAR UMT
Prone Atomic Frog T1 HpDC

reps 10 alt

Tempo controlled

T1= Threshold 1

Set	Reps	Tempo
1	10 alt	Controlled
2	10 alt	Controlled

UMT
World’s Greatest Stretch

reps 10

0

Tempo controlled

Set	Reps	Tempo
1	10	Controlled
2	10	Explosive

on the second set "jump switch" feet prior to turning the arm up to foster the elastisity in the tissue.

LMT
Runner’s Rotational Hinge Ball Knee Drive

reps 5 ea

Set	Reps
1	5 ea

ULT
Hips: open chain internal rotation jc

reps 10 ea

stand infront of pole or edge of a doorway push side of knee into the edge and rotate the ankle upwards QUICKLY turn off muscles and return to the start

Set	Reps
1	10 ea

LLT
Mini Band Lateral Ward Quick Release

reps 10 ea

Set	Reps
1	10 ea

GAR ULT
Head Preposition, Lunge

reps 10 ea

Set	Reps
1	10 ea

move head position on each lunge

ULT Pelvis: Rub and Scrub jc reps 60 sec time 10sec on each bony part

LLT Runner’s Hinge Ball Knee Drive reps 5 reps ea Tempo controlled

LAR UMT Prone Atomic Frog T1 HpDC reps 10 alt Tempo controlled

UMT World’s Greatest Stretch reps 10 0 Tempo controlled

LMT Runner’s Rotational Hinge Ball Knee Drive reps 5 ea

ULT Hips: open chain internal rotation jc reps 10 ea

LLT Mini Band Lateral Ward Quick Release reps 10 ea

GAR ULT Head Preposition, Lunge reps 10 ea