4Q Core and Hip dominant Prep jc

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Use this activation sequence prior to Core conditioning/Hip mobility session

UMT
Hips: Foam Roll Glutes jc
time 30-60 sec ea side
intensity 6-7
Rest 0
sit on roller lean into targeted side using a vibration roller compress an area across the top of glutes for 5 sec, release and shift body to change positions or change angle of the hip. without vibration roller make subtle massaging movements in the area for 5 sec before shifting postion
Set Time Intensity Rest
1 30-60 sec ea side h:m:s 6-7 RPE 0 (h:m:s)
ULT
Core: Lying Forced Exhalation jc
reps 5 breaths
intensity 3-4
Rest 0
find a comfortable lying position with knees bent inhale through the nose exhale ALL your air by "blowing out the candles" using your abdominal muscles
Set Reps Intensity Rest
1 5 breaths 3-4 RPE 0 (h:m:s)
LLT
Hip: Runners Hinge Ball Knee drive
reps 5 ea side
load light
Tempo
Rest 0
using a light medicine ball keeping your spine long, step back with one foot, sinking into front hip, knee and ankle press the ball into the back thigh while simultaneously driving the knee forward pulling the body tall reset and repeat
Set Reps Load Tempo Rest
1 5 ea side Light X:X:X 0 (h:m:s)
LMT
Core: Type 2 spinal movement with percussive exhalation jc
reps 2 breath seq ea side
0
Rest 0
split stance with soft knees, stretch light band wide overhead inhale through nose, keep long spine, shift hips and bend to the same side as your front leg once in position perform short bursts of exhales like you are blowing out a candle
Set Reps Rest
1 2 breath seq ea side 0 (h:m:s)
ULT
Core: Stimulation jc
time 30 sec
0
Rest 0
As tolerated use vibration roller around torso
Set Time Rest
1 30 sec h:m:s 0 (h:m:s)