Snapping Hip (Psoas Strengthening): Coxe

Horizontal Loading

Complete all sets of each exercise before moving to the next exercise.

LAR
Distal Hamstring AIS
reps 15
Tempo 1:1:1
Set Reps Tempo
1 15 1:1:1

1:1:1= 1 second up, 1 second assist, 1 second down.

LAR
ASMR: Hip Flexors (Psoas)
time 1-2 min.
Set Time
1 1-2 min. h:m:s
LLT
Hip Extension: ERE
reps 2-4 Cycles (alternating)
Hold 10-15s holds
Set Reps Hold
1 2-4 Cycles (alternating) 10-15s holds h:m:s

1 Cycle= extension, flexion, extension.
Switch to the other side after each cycle. Repeat for a total of 2-4 cycles.

LLT
Slumpy Psoas Activator
reps 4-6 e' leg
Hold 5s hold
Rest 20s
Set Reps Hold Rest
1 4-6 e' leg 5s hold h:m:s 20s (h:m:s)
2 4-6 e' leg 5s hold h:m:s 20s (h:m:s)
LLT
Supine Leg Slide
reps 4-6 e' leg
Tempo controlled
Rest 30s
Set Reps Tempo Rest
1 4-6 e' leg Controlled 30s (h:m:s)
2 4-6 e' leg Controlled 30s (h:m:s)