LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Work-In
Recovery Session

Lloyd N. Hip Mobility Conditioning

Work-In
Recovery Session
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

Please use these drills 3-4 times per week to help improve hip function.

Recovery Blocks

Working Block
Horizontal Loading

ULT
(96) SUPINE HAMSTRING FOAM ROLL
KEYPOINT - GENTLY ROLL - ROTATE TOES TO CHANGE EMPHASIS - HOLD PRESSURE ON ANY AREAS OF TENDERNESS
Set Time
1 30-45 sec h:m:s
ULT
(41) HIP FLEXOR FOAM ROLL
KEYPOINT: - ROLL SLOWLY IN THE DIRECTION OF THE MUSCLE - FOCUS ON AREAS OF TENDERNESS - MAINTAIN GOOD ALIGNMENT; NUETRAL SPINE = NO EXCESSIVE BACK ARCH
Set Time
1 30-45 sec h:m:s
ULT
(42) BALL ON FRONT HIP
KEYPOINT: - ROLL IN DIRECTION OF MUSCLE - FOCUS ON AREAS ON TENDERNESS BY HOLDING PRESSURE FOR 30 SECONDS - AFTER 30 SECONDS ROLL BALL LATERALLY
Set Time
1 30-45 sec h:m:s
UMT
(60) IT BAND FOAM ROLL
KEYPOINT: - TO REDUCE TENDERNESS USE PLACE A BLANKET OR TOWEL OVER ROLLER
Set Time
1 30-45 sec h:m:s
ULT
(98) SIDE LYING QUAD STRETCH
KEYPOINT - FROM SIDE LYING POSITION KEEP GLUTES AND CORE ENGAGED AS YOU USE YOUR ARMS TO PULL YOUR HIP AND THIGH INTO LENGTHEN POSITION.
Set Reps
1 10-20

EXTEND HIP AND HOLD EACH REPETITION FOR 3-5 SECONDS

ULT
(99) SUPINE HAMSTRING STRETCH
KEYPOINT - USE PILLOW TO SUPPORT HEAD IF NECESSARY - TRY TO KEEP OPPOSITE LEG FROM "POPPING UP" - USE ARMS AND FRONT THIGH MUSCLES TO HELP PULL LEG INTO EXTENDED POSITION.
Set Reps
1 10-20

STRAIGHTEN LEG AND HOLD EACH REPETITION FOR 3-5 SECONDS

ULT
(100) PRONE GLUTE ACTIVATION
KEYPOINT - REDUCE LOW BACK ARCH BY PLACING A TOWEL OR SMALL PILLOW UNDER PELVIS - LIFT LEG FROM HIP AND ROTATE TOES OUTWARD. - EACH REPETITION SHOULD BE HELD 3-5 SECONDS
Set Reps
1 10-20

STRAIGHTEN HIP AND HOLD EACH REPETITION FOR 3-5 SECONDS. IF YOU START TO FEEL MORE TENSION IN HAMSTRING, PLEASE BEND KNEE AND LIFT THROUGH HEEL

ULT
(101) SIDE LYING CLAMS
KEYPOINT - IN SIDE LYING POISTION, KEEP INSIDE OF FEET STACKED ON ONE ANOTHER - MAKE SURE TO KEEP HIP ALIGNED WITH KNEE - SLOWLY RAISE TOP KNEE AND HOLD - BODY NEEDS TO STAY ALIGNED AND HIPS SHOULD NOT ROLL BACKWARDS WITH MOVEMENT
Set Reps
1 10-20

RAISE TOP KNEE AND HOLD EACH REPETITION FOR 3-5 SECONDS

ULT
(102) SINGLE LEG HIP BRIDGE
KEYPOINT - PUSH THROUGH HEEL TO RAISE HIPS - HIPS SHOULD NOT TILT AND SHOULD BE LEVEL FROM SIDE TO SIDE - IF TENSION IS FELT IN HAMSTRING, PULL HEEL CLOSER TO GLUTE - WHEN EXTENDING HIPS UPWARD KEEP PRESSURE ON BALL OF BIG TOE, OUTER ASPECT OF FOOT AND HEEL
Set Reps
1 10 - 20

RAISE HIP AND HOLD EACH REPETITION FOR 3-5 SECONDS

UMT
(103) BACK OF HIP SELF MOBILIZATION BOX
KEYPOINT - BEND KNEE AND HIP TO 90 DEGREE ANGLE ON TOP OF BOX - FOLD CHEST FORWARD FOR MOBILIZATION
Set Reps
1 10 - 20