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

AudreyLo/ 7 Step Warm Up (Hip Complex)

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

It is a 7-step warm up program for myself and clients before leg day's training, running and hiking. It will primarily focusing on mobilizing the LPHC complex.

Recovery Blocks

7 Step Warm Up for the Hips
Horizontal Loading

ULT
Self Massage: Foam Roll Inner Thigh
Set Time
1 30s/side h:m:s
ULT
SL Hip Hinge
Set Reps Tempo
1 3 Slow
GAR ULT
Half Kneeling Sky Reach w_Breath
Stretch for the front hip and torso. Breath focused.
Set Time
1 30s/side h:m:s
2 30s/side h:m:s
LAR UMT
Wide Stance Hip Decouple
Wide and Staggered Stance
Set Time Tempo
1 30s/side h:m:s Controlled
2 30s/side h:m:s Controlled
UMT
Prisoner Runner’s Medial Hinge
Set Reps Tempo
1 5 Slow
2 5 Slow
LMT
Dual Mini Band Side Shuffle
Activation for the Hips (Medial and Lateral)
Set Time Rest
1 45s h:m:s 15s (h:m:s)
2 45s h:m:s 15s (h:m:s)
LMT
Lateral Step Eye Tracking
Set Reps Load
1 10 Light

Use whatever light weight you can find- water bottle, phone, bag pack, doggos, kids...