IOM AAHPS Lvl 1 Week 4: 7-Step Warm-Up

Horizontal Loading

Step 1: Fluid Dynamics – Foam Roll
Step 2: Linear SMUR – Sidelying Hip External Rotation with Abduction
Step 3: Linear Mobility – Downward Dog into Pigeon Pose
Step 4: Multiplanar Mobility – 3D-Lunge with Lateral Shift
Step 5: Linear or Multiplanar SMUR – SL Hinge with Hip Rotation
Step 6: Excitation – Mini Band Walk – Zig Zag, Knees Bent
Step 7: Stimulation – Stimulation – Glute Massage Gun

ULT
Glute & Upper Leg w/ Foam Roller

reps 5 each way

Tempo controlled

Using each leg individually and using body weight roll your body from top of glute down through the leg, then rolling back up.

Set	Reps	Tempo
1	5 each way	Controlled

ULT
Sidelying Hip External Rotation with Abduction [DF]

reps 10 each way

Set	Reps
1	10 each way

UMT
Downward Dog into Pigeon Pose

reps 5 each way

Tempo controlled

Move through this with control. Breath into the pigeon pose--your muscles will tense and fight it at first. Sink into it.

Set	Reps	Tempo
1	5 each way	Controlled
2	5 each way	Controlled

LMT
3D-Lunge with Lateral Shift

reps 3 each way

Tempo controlled

Set	Reps	Tempo
1	3 each way	Controlled
2	3 each way	Controlled

UMT
SL Hinge with Hip Rotation

reps 6 each way

load light

Tempo controlled

Set	Reps	Load	Tempo
1	6 each way	Light	Controlled
2	6 each leg	Light	Controlled

LMT
Mini Band Walk – Zig Zag, Knees Bent

reps 5 steps each way

Tempo controlled

Set	Reps	Tempo
1	5 steps each way	Controlled
2	5 steps each way	Controlled

LMT
Stimulation – Glute Massage Gun

time 1-2 min

Set	Time
1	1-2 min h:m:s

ULT Glute & Upper Leg w/ Foam Roller reps 5 each way Tempo controlled

ULT Sidelying Hip External Rotation with Abduction [DF] reps 10 each way

UMT Downward Dog into Pigeon Pose reps 5 each way Tempo controlled

LMT 3D-Lunge with Lateral Shift reps 3 each way Tempo controlled

UMT SL Hinge with Hip Rotation reps 6 each way load light Tempo controlled

LMT Mini Band Walk – Zig Zag, Knees Bent reps 5 steps each way Tempo controlled