Sol.pt
This program is designed for individuals who experience limited mobility in their hips, which may be preventing them from moving as freely as they would like or causing poor posture and/or injury. By participating in this program, individuals can work to improve their hip mobility and address any issues or discomfort that may be associated with limited hip mobility. The program aims to provide participants with a safe and effective approach to increasing hip mobility, allowing them to move more comfortably and confidently in their daily lives.
The program is specifically tailored for those who are new to hip mobility exercises, making it an ideal choice for beginners who are looking to improve their hip range of motion. The exercises and techniques included in the program are designed to be approachable and achievable for those who may not have previous experience with hip mobility exercises.
The objectives of this program are multifaceted, with a focus on achieving several key goals. These include enhancing range of motion, reducing pain and stiffness, optimizing athletic performance, and improving overall posture. By targeting these areas, the program aims to help individuals achieve a greater level of comfort and mobility, as well as support their overall health and wellness.
Consistency and commitment to the program are crucial in order to see results and achieve the full benefits of improved hip mobility.
7 sessions per week
Must use App app to view and log training
Team Training
A1
Seated unilateral knee extension hamstring stretch
3 x 0:30
A2
Seated unilateral knee extension hamstring stretch
3 x 0:30
A3
Couch glute stretch
3 x 0:30
A4
Couch glute stretch
3 x 0:30
A5
Pancake stretch with pulses
3 x 1:00
A6
90/90 hip stretch
3 x 1:00
A1
Table top position with knee circles
4 x 0:30
A2
Table top position with knee circles
4 x 0:30
A3
90/90 base Knee drop
4 x 1:00
A4
Clamshell with hip lift
4 x 0:30
A5
Clamshell with hip lift
4 x 0:30
A6
90/90 hip internal rotation lift-offs
4 x 0:30
A7
90/90 hip internal rotation lift-offs
4 x 0:30
A1
Plank to sit back
4 x 1:00
A2
Spine segmentation Exercise
4 x 1:00
A3
Deep squat with thoracic rotation
4 x 1:00
A4
Dynamic spinal twist
4 x 1:00
A1
Seated unilateral leg lift
3 x 1:00
A2
Bodyweight Step Up
3 x 0:30
A3
Bodyweight Step Up
3 x 0:30
A4
Glute Bridge with alternating knee to chest
3 x 1:00
A5
Alternating knee raise abs
3 x 1:00
A1
Cossack lunge with 2 secs hold
4 x 1:00
A2
Copenhagen Plank knee regression
4 x 0:30
A3
Copenhagen Plank knee regression
4 x 0:30
A4
Unilateral kneeling hip extension
4 x 0:30
A5
Unilateral kneeling hip extension
4 x 0:30
A6
Wide stance with hip hinge and thoracic rotation
4 x 1:00
A1
Hip flexors and quads dynamic unilateral stretch
3 x 0:30
A2
Hip flexors and quads dynamic unilateral stretch
3 x 0:30
A3
Psoas dynamic stretch
3 x 0:30
A4
Psoas dynamic stretch
3 x 0:30
A5
Glute bridge with 3secs hold
3 x 1:00
A6
Hip flexors focus dynamic couch stretch
3 x 0:30
A7
Hip flexors focus dynamic couch stretch
3 x 0:30
A1
Single Leg seated squat
3 x 1:00
A2
Assisted hip airplane
3 x 0:30
A3
Assisted hip airplane
3 x 0:30
A4
High table top position leg lift
3 x 1:00
A5
Shoot through
3 x 1:00
A6
Standing Hip IR work
3 x 0:30
A7
Standing Hip IR work
3 x 0:30
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Introduction to Hip Mobility & Flexibility
Introduction to Hip Mobility & Flexibility
Introduction to Hip Mobility & Flexibility
