Activation – hip focus – with notes

Circuit x 1

Whole body with a hip focus activation

ULT
Half Kneel calves raises
reps 10 per side
Set Reps
1 10 per side

You should feel your calves warming up and a stretch around your hip flexor, quads

LAR ULT
Step Forward Flex then Step Back Extend
reps 6 Per side
Set Reps
1 6 Per side

When flexing forward, you should feel a stretch at your Hamstrings and when stepping back, in your inner thigh of the backwards leg

UMT
G2S Forward to Lateral Lunge with Balance
reps 5 ps
Set Reps
1 5 ps

Building Mobility around your hip, core activation and stability and SL balance

LLT
Split Kneel OH Band Ward with Ant. shift and Alt. rotations to SL
reps 4 per side
Set Reps
1 4 per side

Shoulder mobility and upper back and arm activation. Focus on rotating through your torso.