LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout

Mechanical

AHHPS 4Q Hip Mobility

Supine Slide Hip Decouple 2 x 6 Left Arm

Set	reps	weight_lbs	Tempo	Rest
1	6 Left Arm	20lb Left Arm	controlled	60s
2	10 Rt	30lb Rt Arm	controlled

Prone Atomic Frog T1 HpDC 2 x 6

Set	reps	Tempo
1	6	controlled
2	6	controlled

Quadruped Medial Hip Stretch 2 x 6

Set	reps	Tempo
1	6	controlled
2	6	controlled

Pigeon Thread the Needle 2 x 6

Set	reps	Tempo
1	6	controlled
2	6	controlled

Loaded Rotational Hip Flexor Stretch 2 x 5

Set	reps	load	Hold
1	5	light	5s
2	5	heavy	5s

Loaded Hamstring Stretch (Unilateral) 2 x 5

Set	reps	load	Hold
1	5	light	5s
2	5	light	5s

In Out Squat 2 x 10

Set	reps	Tempo
1	10	controlled
2	10	controlled

Kneeling Zig Zag G2S 2 x 5

Set	reps	Tempo
1	5	controlled
2	5	controlled

AHHPS 4Q Hip Mobility copy

Workout

Mechanical

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

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	Weight	Tempo	Rest
1	6 Left Arm	20lb Left Arm lbs	Controlled	60s (h:m:s)
2	10 Rt	30lb Rt Arm lbs	Controlled	(h:m:s)

Reps are per Side...I.E. 20 Reps means 20 reps on the left, and 20 on the right

LAR UMT
Prone Atomic Frog T1 HpDC

T1= Threshold 1

Set	Reps	Tempo
1	6	Controlled
2	6	Controlled

LAR ULT
Quadruped Medial Hip Stretch

Set	Reps	Tempo
1	6	Controlled
2	6	Controlled

UMT
Pigeon Thread the Needle

Set	Reps	Tempo
1	6	Controlled
2	6	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

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