The Program Vault
Hip Mobility — an 11-movement hip mobility routine in three sections: release, mobility, and activation. Do the session 2–4 times per week. Equipment: foam roller, lacrosse/massage ball, mini resistance loop band, yoga mat. Every movement includes a video demo. Release: Lacrosse Ball Glute & Piriformis Release, Foam Roller TFL & IT Band Release, Foam Roller Adductor & Groin Release, Lacrosse Ball Psoas & Hip Flexor Release. Mobility: 90/90 Hip Switches & Flow, Frog Stretch with Gentle Rocking, Half-Kneeling Hip Flexor Stretch with Reach, Quadruped Hip CARs (Controlled Articular Rotations). Activation: Lateral Mini-Band Walks, Single-Leg Glute Bridge with Hold, Hip Airplane Rotations (Supported).
Features1 sessions per week
Must use App app to view and log training
Program Training
A
Lacrosse Ball Glute & Piriformis Release
B
Foam Roller TFL & IT Band Release
C
Foam Roller Adductor & Groin Release
D
Lacrosse Ball Psoas & Hip Flexor Release
E
90/90 Hip Switches & Flow
2 x 10
F
Frog Stretch with Gentle Rocking
2 x 10
G
Half-Kneeling Hip Flexor Stretch with Reach
2 x 8
H
Quadruped Hip CARs (Controlled Articular Rotations)
2 x 5
I
Lateral Mini-Band Walks
3 x 15
J
Single-Leg Glute Bridge with Hold
3 x 12
K
Hip Airplane Rotations (Supported)
2 x 8
