Mobility and Neuromuscular Session
Work-In
Recovery Session
No Themes Assigned
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Recovery Blocks
Hip Decoupling and Strengthening
Horizontal Loading
These mobility moves open up the hips and restore movement within the pelvis. Finish with some ViPR moves to build deep core strength in odd hinge positions.
UMT
Supine Spinal Twist
Explore the stretch by moving your bent knee higher for more glute stretch, lower towards the ground for more twist in your back, etc. Connect with your breath and melt all of your muscles into the ground.
| Set | Reps |
|---|---|
| 1 | 10 |
LAR
ULT
Elevated Hip Lifts in External Rotation
Try to use the elevated leg to lift yourself up instead of relying too much on the leg on the ground.
| Set | Reps |
|---|---|
| 1 | 8 per side |
LMT
ViPR PRO lateral lunge with hip shift into internal rotation with reach
While I don't have a video attached to this move, I won't prescribe it until I have coached you through this in a session.
| Set | Reps |
|---|---|
| 1 | 3 per side, 5s holds |
| 2 | 3 per side, 5s holds |
| 3 | 3 per side, 5s holds |
Foot Strengthening
Horizontal Loading
Some of the moves are banded. While they’re most effective when banded, you can do them at home without. The gym has some, but they are affordable and great to have a set of your own.