4Q Hip De-Couple (HpDC)

Giant Set x 1

ULT
Prone Quad Front-to-Back Sway T1 HpDC

reps 5-10 each side

Tempo slow

T1= Threshold 1

Set	Reps	Tempo
1	5-10 each side	Slow

LAR UMT
Transverse Lunge with Windmill Reach T3 HpDC

reps 10-16 alterante sides

Tempo controlled

Set	Reps	Tempo
1	10-16 alterante sides	Controlled

GAR LLT
Reverse Step, 1 Arm Counter Tilt

reps 10-16 alternate sides

weight_kgs 8+

Tempo controlled

Set	Reps	Weight	Tempo
1	10-16 alternate sides	8+ kgs	Controlled

LMT
Offset Deadlift with Chop

reps 5-10 each side

weight_kgs 4-8

Tempo controlled

Set	Reps	Weight	Tempo
1	5-10 each side	4-8 kgs	Controlled