Hips Active Recovery

Horizontal Loading

This is a structured work in block using activation, and mobility to promote better recovery between exercise sessions or workout days to make you move better and move more, making you and your hips feel great, especially after being seated all day. Should take you around 12 minutes once you have learned the exercises.

ULT
Self Massage: Foam Roll Inner Thigh
time 1 min each
intensity 2
Tempo controlled
Set Time Intensity Tempo
1 1 min each h:m:s 2 RPE Controlled
ULT
Prisoner Runner’s Hinge
reps 3 each side
load light
Tempo controlled
Set Reps Load Tempo
1 3 each side Light Controlled
ULT
IR Active Hamstring Stretch
reps 10 each side
load light
Tempo controlled
Set Reps Load Tempo
1 10 each side Light Controlled
UMT
Transverse Lunge Touchdown
reps 10 each side
load light
Tempo controlled
Set Reps Load Tempo
1 10 each side Light Controlled
UMT
Prisoner Runner’s Medial Hinge
reps 3 each side
load light
Tempo controlled
Set Reps Load Tempo
1 3 each side Light Controlled
LLT
Mini Band Lateral Ward Quick Release
reps 5
load light
Tempo controlled
Set Reps Load Tempo
1 5 Light Controlled
LLT
Split Squat Drop and Catch
reps 3 each side
load light
Tempo controlled
Develops timing and enhances neuromuscular control in the sagittal planes integrating load.
Set Reps Load Tempo
1 3 each side Light Controlled