LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Work-In

Recovery Session

Recovery Blocks

Rub and Scrub Pelvis 1 x 1 - 2 min.

Set	time
1	1 - 2 min.

AHHPS 4Q Hip Mobility

Supine Slide Hip Decouple 2 x 6

Set	reps	Tempo
1	6	controlled
2	6	controlled

Prone Atomic Frog T1 HpDC 2 x 6

Set	reps	Tempo
1	6	controlled
2	6	controlled

Quadruped Medial Hip Stretch 2 x 6

Set	reps	Tempo
1	6	controlled
2	6	controlled

Pigeon Thread the Needle 2 x 6

Set	reps	Tempo
1	6	controlled
2	6	controlled

Loaded Rotational Hip Flexor Stretch 2 x 5

Set	reps	load	Hold
1	5	light	5s
2	5	heavy	5s

Loaded Hamstring Stretch (Unilateral) 2 x 5

Set	reps	load	Hold
1	5	light	5s
2	5	light	5s

In Out Squat 2 x 10

Set	reps	Tempo
1	10	controlled
2	10	controlled

Kneeling Zig Zag G2S 2 x 5

Set	reps	Tempo
1	5	controlled
2	5	controlled

4Q HIP Mobility

Work-In

Recovery Session

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Recovery Blocks

Working Block
Horizontal Loading

Rub and Scrub Pelvis

Set	Time
1	1 - 2 min. h:m:s

AHHPS 4Q Hip Mobility
Horizontal Loading

8 exercises that gradually progress to improve Hip Mobility

LAR ULT
Supine Slide Hip Decouple

Set	Reps	Tempo
1	6	Controlled
2	6	Controlled

LAR UMT
Prone Atomic Frog T1 HpDC

T1= Threshold 1

Set	Reps	Tempo
1	6	Controlled
2	6	Controlled

LAR ULT
Quadruped Medial Hip Stretch

Set	Reps	Tempo
1	6	Controlled
2	6	Controlled

UMT
Pigeon Thread the Needle

Set	Reps	Tempo
1	6	Controlled
2	6	Controlled

LMT
Loaded Rotational Hip Flexor Stretch

Set	Reps	Load	Hold
1	5	Light	5s h:m:s
2	5	Heavy	5s h:m:s

LLT
Loaded Hamstring Stretch (Unilateral)

Set	Reps	Load	Hold
1	5	Light	5s h:m:s
2	5	Light	5s h:m:s

UMT
In Out Squat

Set	Reps	Tempo
1	10	Controlled
2	10	Controlled

UMT
Kneeling Zig Zag G2S

Set	Reps	Tempo
1	5	Controlled
2	5	Controlled