LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Work-In
Recovery Session
Recovery Blocks
Hip Mobility
Circuit x 2
Supine Slide Hip Decouple
Set reps Tempo
1 6 controlled
2 6 controlled
Prone Atomic Frog T1 HpDC
Set reps Tempo
1 6 controlled
2 6 controlled
Quadruped Medial Hip Stretch
Set reps Tempo
1 8 controlled
2 8 controlled
Pigeon Thread the Needle
Set reps Tempo
1 10 controlled
2 10 controlled
Wide Stance Hip Decouple
Set reps
1 10
2 10
UMT – lateral Resistance Band walks with AB/AD pulses
Set reps Tempo
1 5 controlled
2 10 controlled

Kathie Gordon – Hip Mobility #1

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

In these sessions for hip mobility our long term goal is to improve your overall movement and help to have more positive effects on the low back, knees and ankles..

Recovery Blocks

Hip Mobility
Circuit x 2

complete all 5 exercises in this session

LAR ULT
Supine Slide Hip Decouple
reps 6
Tempo controlled
Set Reps Tempo
1 6 Controlled
2 6 Controlled

These can be performed using the shiny side down of paper plates.

LAR UMT
Prone Atomic Frog T1 HpDC
reps 6
Tempo controlled
T1= Threshold 1
Set Reps Tempo
1 6 Controlled
2 6 Controlled
LAR ULT
Quadruped Medial Hip Stretch
reps 8
Tempo controlled
Set Reps Tempo
1 8 Controlled
2 8 Controlled

moving through the sitting back slowly and to your own range of motion.
Note: the postion of the foot and ankle.

UMT
Pigeon Thread the Needle
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled
2 10 Controlled
LAR UMT
Wide Stance Hip Decouple
reps 10
Wide and Staggered Stance
Set Reps
1 10
2 10
UMT
UMT – lateral Resistance Band walks with AB/AD pulses
reps 5
Tempo controlled
Fit a looped resistance band around your legs just above both knees, and stand with your feet together. Keeping your back flat and abs engaged, push your hips back, bend your knees, and lower your body into a squat, shifting your weight toward your heels. Maintain the squat as you simultaneously raise your hips several inches and step your right foot out to the right, then lower your hips fully. Again raise your hips several inches as you bring your left foot together with your right, and lower again fully, maintaining tension in the band so that your knees don’t cave inward. Take 5 steps, then hold lifting outer foot off floor and pulses laterally from Hip Repeat to the opposite side, alternating sides for reps. Perform equal reps on each side.
Set Reps Tempo
1 5 Controlled
2 10 Controlled