VR – SI Joint Warm up 2

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Goal: Mobilize hips and spine, activate core and glutes reduce asymmetry

ULT
Elevated Dual and SL Quad Stretch with Pelvic Tilts
reps 10
weight_lbs Body weight
Tempo controlled
Set Reps Weight Tempo
1 10 Body Weight lbs Controlled
2 10 Body Weight lbs Controlled
ULT
ULT – Figure 4 stretch & Lift
time 30 sec each side
weight_lbs Bodyweight
Tempo controlled
Set Time Weight Tempo
1 30 sec each side h:m:s Bodyweight lbs Controlled
LLT
Hip Bridge with Abduction
reps 10
0 Light mini band
Tempo controlled
Activation for the Glutes
Set Reps Tempo
1 10 Controlled
2 10 Controlled
LAR ULT
Supine Slide Hip Decouple
reps 10 each side
0 Body weight
Tempo controlled
Set Reps Tempo
1 10 each side Controlled
2 10 each side Controlled
UMT
UMT – Hip Range Box Sequence for Recovery and Regeneration
reps 2 each side
0 Body weight
Tempo controlled
Benefits -Improves hip and trunk mobility -Improves whole body rhythm and timing Error detection -Ensure a tall spine while moving through the hips -Keep feet straight ahead -Move with rhythm General Movement Prescription -Perform at a controlled tempo for 60 seconds on each side for 2-4 sets
Set Reps Tempo
1 2 each side Controlled