Use this activation sequence prior to Core conditioning/Hip mobility session
4Q Core and Hip dominant Prep jc
Horizontal Loading
UMT
Hips: Foam Roll Glutes jc
time
30-60 sec ea side
intensity
6-7
Rest
0
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
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
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
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
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) |