Hip Block

SIIT
Horizontal Loading

***Focusing on the cornerstone of movementā€”the hips and pelvisā€”this session combines targeted isometrics, small motor unit activation, and dynamic mobility drills to enhance stability, control, and functional range of motion. Designed to support proximal stability and distal mobility, these structured sequences can be utilized as a warm-up, active recovery, cool-down, or integrated into any working day to optimize performance and reduce tension in the hips and pelvis.***

LAR
Rub & Scrub Rib Cage/Adductors
time
The first step to "Activate" the body is improving Fluid Dynamics. Fluid Dynamics is about enhancing circulation of our lymph, blood and water. Better perfusion of tissues particularly musculoskeletal tissue, improves joint and tissue function and removes waste that has been stagnant in various areas of the body.
Set Time
1 h:m:s

Perform rub & scrub first prior to activation. Doing so will enhance the following activation drill by hydrating skin, fascia, muscle, and sensory proprioceptors housed within the skin.

Use a massage gun, foam roller, even the knuckles work well directly rubbed on the skin/region.

LMT
Pelvis motor unit recruitment
reps 10
load light
Tempo controlled
Set Reps Load Tempo
1 10 Light Controlled
GAR LMT
Lateral band hip distraction
reps 5-10
load moderate
Tempo controlled
Set Reps Load Tempo
1 5-10 Moderate Controlled
LMT
Posterior hip excitation
reps 4-3
load moderate
Tempo explosive
Set Reps Load Tempo
1 4-3 Moderate Explosive
LMT
Runners rotational MB drive
reps 10
Set Reps
1 10
LAR ULT
Medial adductor stretch
reps 5-10
Tempo slow
Set Reps Tempo
1 5-10 Slow
LMT
UMT SL Hip Hinge+EXT ROT/STIM
reps 2-3
Tempo controlled
SL Hip Hinge with torso external rotation. Vestibular stimulation exercise.
Set Reps Tempo
1 2-3 Controlled
UMT
UMT SL Hip Hinge+INT ROT
reps 2-3
Tempo controlled
Spine and LPHC Stimulation.
Set Reps Tempo
1 2-3 Controlled