4Q Hip Mobility and Stability 2

Horizontal Loading

exercises that gradually progress to improve Hip Mobility and Stability

LLT
Stationary Bike
time 5 min
Enhances power and/or endurance in the sagittal plane.
Set Time
1 5 min h:m:s
Rub and Scrub Pelvis
time 1 min ea
Set Time
1 1 min ea h:m:s

rub and scrub pubic bone and adductor tendon insertion

LAR UMT
Prone Atomic Frog T1 HpDC
reps 6
Tempo controlled
T1= Threshold 1
Set Reps Tempo
1 6 Controlled
LAR ULT
Quadruped Medial Hip Stretch
reps 6
Tempo controlled
Set Reps Tempo
1 6 Controlled
UMT
Pigeon Thread the Needle
reps 6
Tempo controlled
Set Reps Tempo
1 6 Controlled
LLT
Loaded Hamstring Stretch (Unilateral)
reps 5
load light
Hold 5s
Set Reps Load Hold
1 5 Light 5s h:m:s
UMT
In Out Squat
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled
UMT
Kneeling Zig Zag G2S
reps 5
Tempo controlled
Set Reps Tempo
1 5 Controlled
LAR UMT
SL 3D Cone Reaches
reps 1 rep per cone per leg
Set Reps
1 1 rep per cone per leg