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Unlocking the Hip Flexors

Exercise Reps Time


1 - 3-Way Leg Swings (Dynamic Stretch)
Leg Swings Forward & Back 10 Each Leg
Leg Swings Sideways 10 Each Leg
Leg Swings at 45 Degrees Angle 10 Each Leg
2 - Quad Stretch & Reach Overhead w/Opposite Arm (Static
Stretching)
Quad Stretch 2 Each Leg 20 Sec
Quad Stretch & Reach Overhead w/opposite
2 Each Leg 20 Sec
Arm
3 - 90 90 Kneeling Stretch w/Arm
2 Each Leg 20 Sec
Overhead (Static Stretching)
4.A - Table Hip Flexor Stretch (Fascial
2 Each Leg 20 Sec
Stretching)
4.B - 90 90 Kneeling Stretch w/Side
2 Each Leg 20 Sec
Bending (Static Stretch)
5 - On Back Knees In & Out (Dynamic
10 Each Leg 2 Sec Hold
Stretch)
6 - Four Point Hip Back into Hip
10 Each Leg
Rocking & Mobility (Mobility Exercise)
7 - Hip & Back Extension (Mobility
5 Reps 2 Sec Hold
Exercise)
6 Sec @10%
8 - Heel into Wall (PNF Stretching) 6 Reps Max
Contracion
9.A - Front to Side Plank (3
10 Reps 2 Sec Hold
Dimensional Core Stability Exercise)
9.B - Front to Side Plank w/Leg Kicks 10 Reps 2 Sec Hold
10 - Single Leg Gluteus Bridge (Muscle
10 Reps 2 Sec Hold
Activation)
DAY 1 MAX REPS REST
Elevated Push-Ups RA 1-2 = 60s
RA 3-4 = 90s
Bench Dips RA 5+ = 120s

Regular Push-Ups

Decline Push-Ups

1A. Calf Raises Tempo/Rest


15 8 8 8 2-2-2
1B. Leg Shakes
2 E/Leg 2 E/Leg 2 E/Leg 2 E/Leg 5-8 Sec
2A. Burns
As Long As You Can...
2B. One Leg Negatives
10-20 Each Leg 3-5 Min
After 3-5 Minute Rest, Do Another Round...
DAY 2 MAX REPS REST
Regular Pull-Ups RA 1-2 = 60s
RA 3-4 = 90s
Australian Pull-Ups RA 5+ = 120s

Close-Grip Pull-Ups

Lunges

Squats

1A. Calf Raises Tempo/Rest


15 8 8 8 2-2-2
1B. Leg Shakes
2 E/Leg 2 E/Leg 2 E/Leg 2 E/Leg 5-8 Sec
2A. Burns
As Long As You Can...
2B. One Leg Negatives
10-20 Each Leg 3-5 Min
After 3-5 Minute Rest, Do Another Round...
DAY 3 MAX REPS
High Knees
30 Sec 30 Sec 30 Sec 30 Sec
Plank
30 Sec 30 Sec 30 Sec 30 Sec
Mountain Climbers
30 Sec 30 Sec 30 Sec 30 Sec
Plank
30 Sec 30 Sec 30 Sec 30 Sec
Jumping Jacks
30 Sec 30 Sec 30 Sec 30 Sec

1A. Calf Raises Tempo/Rest


15 8 8 8 2-2-2
1B. Leg Shakes
2 E/Leg 2 E/Leg 2 E/Leg 2 E/Leg 5-8 Sec
2A. Burns
As Long As You Can...
2B. One Leg Negatives
10-20 Each Leg 3-5 Min
After 3-5 Minute Rest, Do Another Round...
DAY 4 MAX REPS REST
Elevated Push-Ups RA 1-2 = 60s
RA 3-4 = 90s
Bench Dips RA 5+ = 120s

Regular Push-Ups

Decline Push-Ups

1A. Calf Raises Tempo/Rest


15 8 8 8 2-2-2
1B. Leg Shakes
2 E/Leg 2 E/Leg 2 E/Leg 2 E/Leg 5-8 Sec
2A. Burns
As Long As You Can...
2B. One Leg Negatives
10-20 Each Leg 3-5 Min
After 3-5 Minute Rest, Do Another Round...
DAY 5 MAX REPS REST
Regular Pull-Ups RA 1-2 = 60s
RA 3-4 = 90s
Australian Pull-Ups RA 5+ = 120s

Close-Grip Pull-Ups

Lunges

Squats

1A. Calf Raises Tempo/Rest


15 8 8 8 2-2-2
1B. Leg Shakes
2 E/Leg 2 E/Leg 2 E/Leg 2 E/Leg 5-8 Sec
2A. Burns
As Long As You Can...
2B. One Leg Negatives
10-20 Each Leg 3-5 Min
After 3-5 Minute Rest, Do Another Round...
DAY 6
1A. Calf Raises Tempo/Rest
15 8 8 8 2-2-2
1B. Leg Shakes
2 E/Leg 2 E/Leg 2 E/Leg 2 E/Leg 5-8 Sec
2A. Burns
As Long As You Can...
2B. One Leg Negatives
10-20 Each Leg 3-5 Min
After 3-5 Minute Rest, Do Another Round...
DAY 7
1A. Calf Raises Tempo/Rest
15 8 8 8 2-2-2
1B. Leg Shakes
2 E/Leg 2 E/Leg 2 E/Leg 2 E/Leg 5-8 Sec
2A. Burns
As Long As You Can...
2B. One Leg Negatives
10-20 Each Leg 3-5 Min
After 3-5 Minute Rest, Do Another Round...