Hip decoupling is the very small motion that happens between the each of Iliac bones and the sacrum of the pelvis. Decoupling lets the sacrum move in 3-dimensions and transmit force properly through the lumbar spine. Benefits: reducing tension and guarding around the hip, followed by improving tissue viscosity and hydration.
RGL2 Final 11 Endurance Athlete Program Day 16
RGL2 #2 Hip Mobility Practice
Work-In
Recovery Day
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Recovery Blocks
RGL2 #2 Hip Mobility Unloaded Drill
Horizontal Loading
Perform this hip mobility sequence as a circuit for a warm-up or recovery.
LAR
UMT
Prone Quad 4-Point Weight Shift T1 HpDC
T1=Threshold 1
| Set | Time | Intensity | Tempo |
|---|---|---|---|
| 1 | 60s each h:m:s | Low RPE | Controlled |
In a quadruped position with a staggered stance of hands and knees. Draw a rectangle with your hips. Right hand and right knee are close together. Left hand and left Knee are further apart than right hand/knee. Try toes tucked under foot, touching the floor. Try toes not tucked under or dorsal part of foot on floor
LAR
UMT
Seated Wide Shift Posterior Reach T1 HpDC
T1= threshold 1
| Set | Time | Intensity | Tempo |
|---|---|---|---|
| 1 | 60s h:m:s | Low RPE | Controlled |
Alternate sides. In a seated position on a stability ball with a wide foot position, shift the hips and rotate the torso to reach posteriorly. Slide side to side on the ball to grab the can behind you. The Opposite hand is placed onto the outside of the bent knee.
UMT
Seated Cross-Leg Half Get-Up T2 HpDC
T2- Threshold 2
| Set | Reps | Intensity | Tempo |
|---|---|---|---|
| 1 | 60s | Low RPE | Controlled |
Alternate sides. Start with one leg half-crossed underneath the extended leg and supported by one arm shift anteriorly rotating medially into a quarter-kneeling get up position. Get up off the ground onto one knee and return.
LAR
UMT
Wide Shift Posterior Reach T2 HpDC
| Set | Reps | Intensity | Tempo |
|---|---|---|---|
| 1 | 60s | Low RPE | Controlled |
Alternate sides. In a wide stance, shift laterally side to side while simultaneously rotating and reaching posteriorly using the dowl for assistance. Drive the arm back as you slide from side to side.
LAR
UMT
Z-Transition Restorative Pose
| Set | Time | Intensity | Hold |
|---|---|---|---|
| 1 | 60s h:m:s | Low RPE | 5s each h:m:s |
Alternate sides. In a Z-sit position, transition to opposite side by rotating through the hips, hold and switch back. Switch from side to side keeping the feet on the ground.
LAR
UMT
Transverse Lunge with Windmill Reach T3 HpDC
| Set | Time | Intensity | Tempo |
|---|---|---|---|
| 1 | 60s h:m:s | Low RPE | Controlled |
Alternate sides. Step back into a transverse lunge reach low towards the foot with one arm and reach high with the opposite arm to open the torso.
UMT
In Out Squat
| Set | Time | Intensity | Tempo |
|---|---|---|---|
| 1 | 60s h:m:s | Low RPE | Controlled |
Alternate Sides. Step in with an internally rotated foot. Squat, tips of fingers together, reach away from ankles. Step out with an externally rotated foot. Squat, tips of fingers together and reach away from ankles. Turn in and have a seat. Turn out and have a seat.