Set	reps	Hold
1	3 spots	10 sec breath
2	3 spots	10 sec breath

Set	time	Hold
1	30-60 sec	10 sec breath
2	30-60 sec	10 sec breath

Set	time
1	30 sec
2	30 sec

Set	reps	Tempo
1	10	slow
2	10	slow

Set	reps	Tempo
1	5	controlled
2	5	controlled

Set	reps	Tempo
1	30s	controlled
2	30s	controlled

Set	reps	Tempo
1	5	controlled
2	5	controlled

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

Circuit x 2

ULT
Self Massage: Foam Roll Inner Thigh

reps 3 spots

Hold 10 sec breath

Set	Reps	Hold
1	3 spots	10 sec breath h:m:s
2	3 spots	10 sec breath h:m:s

LAR UMT
Pigeon

time 30-60 sec

Hold 10 sec breath

Stretch for the LPHC

Set	Time	Hold
1	30-60 sec h:m:s	10 sec breath h:m:s
2	30-60 sec h:m:s	10 sec breath h:m:s

Rub and Scrub Pelvis

time 30 sec

Set	Time
1	30 sec h:m:s
2	30 sec h:m:s

ULT
Prone Quad Front-to-Back Sway T1 HpDC

reps 10

Tempo slow

T1= Threshold 1

Set	Reps	Tempo
1	10	Slow
2	10	Slow

10 reps each side of pelvis

UMT
Half Kneeling Lateral Frog

reps 5

Tempo controlled

Set	Reps	Tempo
1	5	Controlled
2	5	Controlled

5 reps each side

AHHPS – Hip Activation Block
Circuit x 2

LLT
Bentover Sagittal Band Walk

reps 30s

Tempo controlled

Set	Reps	Tempo
1	30s	Controlled
2	30s	Controlled

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions

ULT
Hip Bridge

reps 10 each

Tempo 4-2-1

Set	Reps	Tempo
1	10 each	4-2-1
2	10 each	4-2-1

EXCITATION - Intended to both up and down regulate motor units quickly to activate the system for proper joint and body motions

UMT
Kneeling Zig Zag G2S

reps 5

Tempo controlled

Set	Reps	Tempo
1	5	Controlled
2	5	Controlled

5 each side

LMT
ViPR PRO Squat Hook to Curtsy Hook

reps 5

Tempo controlled

Set	Reps	Tempo
1	5	Controlled
2	5	Controlled

Recovery Blocks

Working Block Horizontal Loading

Circuit x 2

ULT Self Massage: Foam Roll Inner Thigh reps 3 spots Hold 10 sec breath

LAR UMT Pigeon time 30-60 sec Hold 10 sec breath

Rub and Scrub Pelvis time 30 sec

ULT Prone Quad Front-to-Back Sway T1 HpDC reps 10 Tempo slow

UMT Half Kneeling Lateral Frog reps 5 Tempo controlled

AHHPS – Hip Activation Block Circuit x 2

LLT Bentover Sagittal Band Walk reps 30s Tempo controlled

ULT Hip Bridge reps 10 each Tempo 4-2-1

UMT Kneeling Zig Zag G2S reps 5 Tempo controlled

LMT ViPR PRO Squat Hook to Curtsy Hook reps 5 Tempo controlled