4Q Hip Mobility/T-Spine basic

Circuit x 1

CLIENT – Basic mobility to increase movement through LPHC
To be done on a recovery day or when feeling stiff.

UMT
Alternating Pigeon
reps 10 ea side
Tempo controlled
Set Reps Tempo
1 10 ea side Controlled
LAR ULT
Supine Slide Hip Decouple
reps 10 ea side
Tempo controlled
Set Reps Tempo
1 10 ea side Controlled
LMT
Loaded Rotational Hip Flexor Stretch
reps 4 ea side
Tempo 2:5:2
Set Reps Tempo
1 4 ea side 2:5:2

Do with NO weight to begin and then progress to a light weight such as a 2 or 3KG dumbbell

LLT
S46 – Loaded 1/2 kneeling Hip Extension
reps 6 ea side
Tempo controlled
Set Reps Tempo
1 6 ea side Controlled

Do with no weight first then add a light weight

LAR ULT
Stability Ball Child’s Pose
reps 6
Tempo 2:5:2
Set Reps Tempo
1 6 2:5:2

Can do on a chair or couch if you don't have a stability ball.

UMT
S46 – T-Spine Thread the needle Quadruple
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled
ULT
S46 – CARS Hip quadruple & side lying
reps 3 each direction
Tempo controlled
To help increase hip mobility and awareness
Set Reps Tempo
1 3 each direction Controlled