4Q Lower Extremity-Hip Activation

Giant Set x 2

Please perform these exercises in a circuit format to help you prepare your hips for your daily trail walk.

Rub and Scrub Pelvis
time 30
Tempo fast
Set Time Tempo
1 30 h:m:s Fast
2 30 h:m:s Fast
UMT
Elevated Plank Hip Twist
time 30
0
Tempo controlled
Rest 15
Set Time Tempo Rest
1 30 h:m:s Controlled 15 (h:m:s)
2 30 h:m:s Controlled 15 (h:m:s)
ULT
Open Chain Hip Internal Rotation Quick Release
reps 4 each side
intensity 6/10
Hold 3 secs
Set Reps Intensity Hold
1 4 each side 6/10 RPE 3 secs h:m:s
2 4 each side 6/10 RPE 3 secs h:m:s
UMT
Eye Tracking Lateral Lunge
reps 4 each side
intensity 6/10
Tempo controlled
Set Reps Intensity Tempo
1 4 each side 6/10 RPE Controlled
2 4 each side 6/10 RPE Controlled