LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Warmup Block
Horizontal
[J] – ACTIVATION: Rub & Scrub (Ankle, Knee)
Set reps
1 20 s
Rub and Scrub Pelvis
Set reps
1 20 s
Workout Blocks
AHHPS 4Q Hip Mobility
Horizontal
Supine Slide Hip Decouple
Set reps Tempo
1 6 controlled
2 6 controlled
Prone Atomic Frog T1 HpDC
Set reps Tempo
1 6 controlled
2 6 controlled
C.A.Rs: Quadruped Hip
Set reps
1 10
2 10
Quadruped Medial Hip Stretch
Set reps Tempo
1 6 controlled
2 6 controlled
Pigeon Thread the Needle
Set reps Tempo
1 6 controlled
2 6 controlled
Prone to Half Kneel
Set reps
1 10
2 10
Kneeling Zig Zag G2S
Set reps Tempo
1 5 controlled
2 5 controlled

[LG] 4Q Hip Mobility

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

Warm-Up Blocks

Warmup Block
Horizontal Loading

UMT
[J] – ACTIVATION: Rub & Scrub (Ankle, Knee)
Set Reps
1 20 s
Rub and Scrub Pelvis
Set Reps
1 20 s

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 Tempo
1 6 Controlled
2 6 Controlled
LAR UMT
Prone Atomic Frog T1 HpDC
T1= Threshold 1
Set Reps Tempo
1 6 Controlled
2 6 Controlled
ULT
C.A.Rs: Quadruped Hip
*Pay attention to your elbows, you are going to want to bend in the opposite.. keep pushing the ground away!
Set Reps
1 10
2 10
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
ULT
Prone to Half Kneel
Set Reps
1 10
2 10
UMT
Kneeling Zig Zag G2S
Set Reps Tempo
1 5 Controlled
2 5 Controlled