This can be done as part of a recovery/work in day. Or each of the movement can be performed on their own as 'movement snacks' to break up a long day of sitting.

Recovery Blocks

CARs
Horizontal Loading

Find that outer range of movement and try to limit any movement through the rest of the body

ULT
Hip CARs- Quadruped and Side Lying

Set	Reps
1	10

Rotation
Superset x 2

With the 90/90 lift offs, try to drive your front knee down into the floor as the back knee lifts.

During the transitions, the aim is to keep the knees as far apart as possible. If it's your first time performing them, get rid of the weight and have your hands behind your back,

ULT
90/90 External Rotation Lift Offs

reps 10

Set	Reps
1	10
2	10

LMT
Loaded 90/90 Transitions

reps 10

Set	Reps
1	10
2	10

End Range Strength
Superset x 3

These movement require EFFORT!

Go slow and build as much tensions as possible through the rest of the body whilst performing them

ULT
Straight Leg Hip Abduction Lift Offs

reps 5

Set	Reps
1	5
2	5
3	5

LLT
Loaded Hip Extension Eccentrics

reps 5

Set	Reps
1	5
2	5
3	5

CARs
Horizontal Loading

Same movements performed at the start. Try to know work through a slightly greater range.

ULT
Hip CARs- Quadruped and Side Lying

Set	Reps
1	10

Recovery Blocks

CARs Horizontal Loading

ULT Hip CARs- Quadruped and Side Lying

Rotation Superset x 2

ULT 90/90 External Rotation Lift Offs reps 10

LMT Loaded 90/90 Transitions reps 10

End Range Strength Superset x 3

ULT Straight Leg Hip Abduction Lift Offs reps 5

LLT Loaded Hip Extension Eccentrics reps 5

CARs Horizontal Loading

ULT Hip CARs- Quadruped and Side Lying

CARs
Horizontal Loading

ULT
Hip CARs- Quadruped and Side Lying

Rotation
Superset x 2

ULT
90/90 External Rotation Lift Offs

reps 10

LMT
Loaded 90/90 Transitions

reps 10

End Range Strength
Superset x 3

ULT
Straight Leg Hip Abduction Lift Offs

reps 5

LLT
Loaded Hip Extension Eccentrics

reps 5

CARs
Horizontal Loading

ULT
Hip CARs- Quadruped and Side Lying