Hip – 7 Step prep – B – Low impact

Circuit x 1

The purpose of this block is to prepare the hip area and through that most of the body for a workout (either lifting/power/cardio such as running) This can also be used for days that the hip feels tight and need to loosen up. There is minimal gear being used to make this warm-up as available as possible.

This warm-up block is a low impact block and can be used for people after hip replacement

After doing this block, you should feel you are ready to go. The exercises start with easier exercises to perform into more challenging ones and some need good concentration on the way your core is braced.

Practice these movements with focus, and after few times, the whole block should take up to 5-8 min to perform.

1. Fluid Dynamics – Rub and Scrub Pelvis
2. Linear Small Motor Unit Recruitment (SMUR) – Prisoner Runner’s Hinge
3. Linear Mobility – Half Kneeling Dorsi Flexion
4. Linear mobility – Prone Quad Front-to-Back Sway T1 HpDC
5. Multiplanar SMUR – Prisoner Runner’s Medial Hinge
6. Excitation – Alternating Forward Lunge Wall Push
7. Stimulation –

Rub and Scrub Pelvis
time 10s per area
Tempo fast
Rest 0
Set Time Tempo Rest
1 10s per area h:m:s Fast 0 (h:m:s)

Use foam roller or hands and "rub and scrub" in a fast motion to move fluids around the area scrubbed and improve blood flow.

ULT
Prisoner Runner’s Hinge
reps 6 per side
Tempo controlled
Rest 0
Set Reps Tempo Rest
1 6 per side Controlled 0 (h:m:s)

Make sure to work in a controlled way and position arms behind the head before driving the body up

ULT
Half Kneeling Dorsi Flexion
reps 6 per side
Tempo controlled
Set Reps Tempo
1 6 per side Controlled

When driving the arm up, make sure to tilt and activate pelvic and drive the hip slightly forward to get a better stretch on around quads.

ULT
Prone Quad Front-to-Back Sway T1 HpDC
reps 6 per side
Tempo controlled
T1= Threshold 1
Set Reps Tempo
1 6 per side Controlled
UMT
Prisoner Runner’s Medial Hinge
reps 6 per side
Tempo controlled
Set Reps Tempo
1 6 per side Controlled
ULT
Alternating Forward Lunge Wall Push
reps 6
Tempo controlled
Set Reps Tempo
1 6 Controlled
GAR LMT
MB – Head Preposition, Lunge, Turn
reps 6
Tempo controlled
Set Reps Tempo
1 6 Controlled