Built Resilient: Lumbo Pelvic Hip Complex Warm Up
Recovery Blocks
Breathing & SMR
Horizontal Loading
GAR
LLT
Weighted Belly Breathing
| Set | Reps |
|---|---|
| 1 | 6 |
1. Take a nasal inhalation and exhalation.
2. Nasal inhalation should be a low, slow 3 seconds
3. Then a brief pause
4. Nasal exhalation should be slow and full 4-6 seconds
5. Then a longer pause (2-3 seconds)
6. Then the next breath cycle
| Set | Time |
|---|---|
| 1 | 60-120 seconds h:m:s |
FLUID DYNAMIC - Intended to be used to move fluid (blood, lymph, water) in order to set the right internal body conditions to optimise tissue behaviors.
Lumbo Pelvic Hip Complex Warm Up
Circuit
x 3
reps
8
| Set | Reps |
|---|---|
| 1 | 8 |
| 2 | 8 |
| 3 | 8 |
This exercise is focused on hip extension on one side while holding reciprocal hip flexion on the opposite side to limit lumbar spine involvement.
Setup: Lie on your back and flex the knees with feet flat on the ground. Then bring one knee up toward the chest, at least above the waistline, and hold it in place with both hands.
Action: Press through the heel of the ground-based foot to lift the hips evenly off of the floor until there is a straight line from the shoulders to the hip and knee. Do not let the knee to rotate or fall out to the side during movement.
Return: Once you achieve full extension of the hip and alignment with the shoulder and knee, slowly lower the hip back to the floor.
LLT
Loaded Hamstring Stretch (Unilateral)
reps
8
| Set | Reps |
|---|---|
| 1 | 8 |
| 2 | 8 |
| 3 | 8 |
MOBILITY - Used to foster and maintain space in the body’s segments.
LMT
Loaded Rotational Hip Flexor Stretch
reps
8
| Set | Reps |
|---|---|
| 1 | 8 |
| 2 | 8 |
| 3 | 8 |
MOBILITY - Used to foster and maintain space in the body’s segments.
reps
8
| Set | Reps |
|---|---|
| 1 | 8 |
| 2 | 8 |
| 3 | 8 |
SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions.
UMT
World’s Greatest Stretch
reps
8
| Set | Reps |
|---|---|
| 1 | 8 |
| 2 | 8 |
| 3 | 8 |
Perform this dynamic stretch with hands elevated.
reps
8
load
light
Tempo
controlled
| Set | Reps | Load | Tempo |
|---|---|---|---|
| 1 | 8 | Light | Controlled |
| 2 | 8 | Light | Controlled |
| 3 | 8 | Light | Controlled |
1. Use a kettlebell or dumbbell and hold it at chest level.
2. Set your feet in a squat stance, so that the heels are at hip width or slightly wider, feet slightly turned out while pressing through the ground with your heel, big toe and little toe (tripod).
3. To squat, sit the hips down over the heels, open out your knees making sure keep the tripod with the feet.
4. As you descend, be sure to support the weight so that it stays above your chest line.
5. At the bottom of the squat, you should be able to contract your back muscles to raise your chest high with the weight at that level.
8. When standing up, you need to actively lift the chest and the weight so that they both stay slightly higher than chest height.