4Q Gentle Hip Mobility Circuit

Giant Set x 2

Use this sequence as part of a warm-up for a Hip flexibility/mobility work in or when overcoming some acute lower back/hip stiffness.
Perform as a circuit to warm up for static stretch work in 2x

If using to manage stiffness perform sets in succession if multiple changes in postion are challenging due to mobility restrictions.

LAR ULT
Supine Slide Hip Decouple
reps 5 ea side
time 5 sec
Hold
Set Reps Time Hold
1 5 ea side 5 Sec h:m:s h:m:s
2 5 ea side 5 Sec h:m:s h:m:s
LAR UMT
Prone Quad 4-Point Weight Shift T1 HpDC
reps 10 ea side
Tempo controlled
T1=Threshold 1
Set Reps Tempo
1 10 ea side Controlled
2 10 ea side Controlled
LLT
Split Kneel Opposite Side Extension
reps 5 ea side
time 5s
Hold
Set Reps Time Hold
1 5 ea side 5s h:m:s h:m:s
2 5 ea side 5s h:m:s h:m:s
LMT
ViPR PRO – Wide Half Kneeling, Medial Tilt
reps 10 ea side
Tempo controlled
Set Reps Tempo
1 10 ea side Controlled
2 10 ea side Controlled