LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Work-In
Recovery Session
Recovery Blocks
AHHPS 4Q Hip Mobility
Horizontal
Supine Slide Hip Decouple
Set reps Tempo
1 5 controlled
2 5 controlled
Prone Atomic Frog T1 HpDC
Set reps Tempo
1 5 controlled
2 5 controlled
Quadruped Medial Hip Stretch
Set reps Tempo
1 5 controlled
2 5 controlled
Pigeon Thread the Needle
Set reps Tempo
1 5 controlled
2 5 controlled
Loaded Rotational Hip Flexor Stretch
Set reps weight_lbs Hold
1 5 8 5s
2 5 8 5s
Loaded Hamstring Stretch (Unilateral)
Set reps load Hold
1 5 light 5s
2 5 light 5s
In Out Squat
Set reps Tempo
1 10 controlled
2 10 controlled
Kneeling Zig Zag G2S
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

This Hip Mobility session can be used prior to a workout session to prepare the hip complex and allow for improved mobility.

This session can also be used on a recovery day to minimize fatigue and increase recovery within the lower body.

Recovery Blocks

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 5 Controlled
2 5 Controlled
LAR UMT
Prone Atomic Frog T1 HpDC
T1= Threshold 1
Set Reps Tempo
1 5 Controlled
2 5 Controlled
LAR ULT
Quadruped Medial Hip Stretch
Set Reps Tempo
1 5 Controlled
2 5 Controlled
UMT
Pigeon Thread the Needle
Set Reps Tempo
1 5 Controlled
2 5 Controlled
LMT
Loaded Rotational Hip Flexor Stretch
Set Reps Weight Hold
1 5 8 lbs 5s h:m:s
2 5 8 lbs 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