SF 4Q Hip Mobility
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Mechanical
Warm-Up Blocks
Warmup Block
Horizontal
[empty activity]
Set reps
1 10
Workout Blocks
AHHPS 4Q Hip Mobility
Horizontal
Supine Slide Hip Decouple
Set reps Tempo
1 8 controlled
2 8 controlled
Quadruped Medial Hip Stretch
Set reps Tempo
1 8 controlled
2 8 controlled
Pigeon Thread the Needle
Set reps Tempo
1 8 controlled
2 8 controlled
Loaded Rotational Hip Flexor Stretch
Set reps load Hold
1 5 light 5s
2 5 heavy 5s
Loaded Hamstring Stretch (Unilateral)
Set reps load Hold
1 5 light 5s
2 5 light 5s
In Out Squat
Set reps Tempo
1 8 controlled
2 8 controlled
Kneeling Zig Zag G2S
Set reps Tempo
1 5 controlled
2 5 controlled
Cool Down Blocks
Cool-down Block 1
Horizontal
[empty activity]
Set reps
1 10

SF 4Q Hip Mobility

Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

Hip Mobility Routine Designed For Use Prior To Lower Body Work And/Or As Part Of A Stand Alone Workout For Mobility Or Recovery

Warm-Up Blocks

Warmup Block
Horizontal Loading

Complete all the prescribed reps For each exercise prior to moving on to the next exercise.

SF 4Q Hip Mobility
Hip Mobility Routine Designed For Use Prior To Lower Body Work And/Or As Part Of A Stand Alone Workout For Mobility Or Recovery
Set Reps
1 10

Workout 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 8 Controlled
2 8 Controlled
LAR ULT
Quadruped Medial Hip Stretch
Set Reps Tempo
1 8 Controlled
2 8 Controlled
UMT
Pigeon Thread the Needle
Set Reps Tempo
1 8 Controlled
2 8 Controlled
LMT
Loaded Rotational Hip Flexor Stretch
Set Reps Load Hold
1 5 Light 5s h:m:s
2 5 Heavy 5s h:m:s

Start unloaded and once comfortable you can add weight

LLT
Loaded Hamstring Stretch (Unilateral)
Set Reps Load Hold
1 5 Light 5s h:m:s
2 5 Light 5s h:m:s

Start unloaded and add weight once you’re comfortable with the mechanics

UMT
In Out Squat
Set Reps Tempo
1 8 Controlled
2 8 Controlled
UMT
Kneeling Zig Zag G2S
Set Reps Tempo
1 5 Controlled
2 5 Controlled

This is an advanced drill
Run through the program of the 6 exercises, detailed above, a few times and develop control prior to implementing this drill

Cool Down Blocks

Horizontal Loading

SF 4Q Hip Mobility
Hip Mobility Routine Designed For Use Prior To Lower Body Work And/Or As Part Of A Stand Alone Workout For Mobility Or Recovery
Set Reps
1 10