LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Workout Blocks
Warm-up hips
Horizontal
Self-Massage: Glutes
Set time
1 20
Runner’s Hinge Ball Knee Drive
Set reps load Tempo
1 5 light slow
Split Kneeling Front-to-Back Sagittal Reach T2 HpDC
Set reps Tempo
1 8 controlled
2 8 controlled
ViPR PRO-Staggered Tilt to Knee Ward
Set reps load Tempo
1 5 light controlled
2 5 light controlled
Prisoner Runner’s Medial Hinge
Set reps Tempo
1 5 controlled
2 5 controlled
Mini Band Rotational Ward Quick Release
Set reps load
1 8 light
2 8 light
ViPR PRO Lateral Lunge with Anterior Shift
Set reps load Tempo
1 5 light controlled
2 5 light controlled

7 step warm up hips

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

Designed for a Brazilian jujitsu/mma fighter to prepare their hips for all the different stresses and ranges of a motion a fighter must be ready for at all times.

Workout Blocks

Warm-up hips
Horizontal Loading

Designed for a Brazilian jujitsu/mma fighter to prepare their hips for the different ranges of motion a fighter has to be prepared for at any moment

LAR
Self-Massage: Glutes
"How-to" self-massage for the glutes/posterior hip.
Set Time
1 20 h:m:s
LLT
Runner’s Hinge Ball Knee Drive
Set Reps Load Tempo
1 5 Light Slow
LAR ULT
Split Kneeling Front-to-Back Sagittal Reach T2 HpDC
T2- Threshold 2
Set Reps Tempo
1 8 Controlled
2 8 Controlled
LMT
ViPR PRO-Staggered Tilt to Knee Ward
Set Reps Load Tempo
1 5 Light Controlled
2 5 Light Controlled
UMT
Prisoner Runner’s Medial Hinge
Set Reps Tempo
1 5 Controlled
2 5 Controlled
LMT
Mini Band Rotational Ward Quick Release
Set Reps Load
1 8 Light
2 8 Light
LMT
ViPR PRO Lateral Lunge with Anterior Shift
Set Reps Load Tempo
1 5 Light Controlled
2 5 Light Controlled