LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Warmup Block - 7 Step Sequence Warm up Hip
Horizontal
Rub and Scrub Pelvis
Set time
1 0:0:20
Self-Massage: Glutes
Set time
1 0:0:30
Low Intensity Elliptical
Set time
1 0:5:0
Hip and Low Back Activation – Bent Walk with Knee Band
Set reps load Tempo
1 10 light controlled
2 10 light controlled
Supine Slide Hip Decouple
Set reps Tempo
1 10 controlled
2 10 controlled
Prone to Half Kneel
Set reps Tempo
1 3 controlled
2 3 controlled
Loaded Rotational Hip Flexor Stretch
Set reps load Tempo
1 3 light controlled
2 3 light controlled
Alternating Pigeon
Set reps Tempo
1 5 controlled
Prisoner Runner’s Medial Hinge
Set reps Tempo
1 5 controlled
Alternating Side Ward
Set reps Hold
1 5 5
Body Clapping – Groin/Stomach
Set time Tempo
1 0:0:30 controlled

LD 7 Step Warm up Hips

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

Designed for a 60 year old, who had hip surgery 12 months ago and is wanting to get back to playing masters ice-hockey and is the goal keeper.

Benefits:
Improve hip mobility
enhance multidirectional ability
enhance some tissue demand
Improve stability and control

Warm-Up Blocks

Warmup Block - 7 Step Sequence Warm up Hip
Horizontal Loading

Benefits:
Improve hip mobility
Enhance multidirectional ability
Enhance some tissue demand
Improve stability and control

Rub and Scrub Pelvis
Set Time
1 0:0:20 h:m:s
LAR
Self-Massage: Glutes
"How-to" self-massage for the glutes/posterior hip.
Set Time
1 0:0:30 h:m:s
LLT
Low Intensity Elliptical
Set Time
1 0:5:0 h:m:s
LLT
Hip and Low Back Activation – Bent Walk with Knee Band
Set Reps Load Tempo
1 10 Light Controlled
2 10 Light Controlled
LAR ULT
Supine Slide Hip Decouple
Set Reps Tempo
1 10 Controlled
2 10 Controlled
ULT
Prone to Half Kneel
Set Reps Tempo
1 3 Controlled
2 3 Controlled
LMT
Loaded Rotational Hip Flexor Stretch
Set Reps Load Tempo
1 3 Light Controlled
2 3 Light Controlled
UMT
Alternating Pigeon
Set Reps Tempo
1 5 Controlled
UMT
Prisoner Runner’s Medial Hinge
Set Reps Tempo
1 5 Controlled
UMT
Alternating Side Ward
Set Reps Hold
1 5 5 h:m:s
LLT LAR
Body Clapping – Groin/Stomach
Set Time Tempo
1 0:0:30 h:m:s Controlled