7 Step Warm up Hip (uploaded library block)

Workout

Mechanical

No Themes Assigned

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Warm-Up Blocks

AHHPS – Hip Activation Block
Horizontal Loading

Rub and Scrub Pelvis

Set	Reps
1	10s

FLUID DYNAMIC - Intended to be used to move fluid (blood, lymph, water) in order to set the right internal body conditions to optimize tissue behaviors. Use these strategies as part of an effective warm-up, or as part of a structured recovery day.

LMT
Runner’s Rotational Hinge Ball Knee Drive

Set	Reps
1	5 each

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

LAR UMT
Prone Atomic Frog T1 HpDC

T1= Threshold 1

Set	Reps
1	10

UMT
Alternating Pigeon

Set	Reps
1	10

LLT
Bentover Sagittal Band Walk

Set	Reps
1	30s

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

ULT
Open Chain Hip Internal Rotation Quick Release

Set	Reps
1	5 each

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

ULT
Eye Tracking Reverse Lunge

Set	Reps
1	5 each

STIMULATION - Intended to stimulate sensory-motor responses

Warm-Up Blocks

AHHPS – Hip Activation Block Horizontal Loading

Rub and Scrub Pelvis

LMT Runner’s Rotational Hinge Ball Knee Drive

LAR UMT Prone Atomic Frog T1 HpDC

UMT Alternating Pigeon

LLT Bentover Sagittal Band Walk

ULT Open Chain Hip Internal Rotation Quick Release