Sports Performance: Hip Program
Wall Engaged Deadbug
Instructions: alternating heel drop
- progress to unsupported supine alternating deadbug
- [2 seconds in/out breathing, 4 second pause]
- 3x4each
Belly Breathing
Instructions: perform for 2-5min
Side Plank and Forearm Front plank
Instructions: Keep core tight and body in straight line
- side plank: 3x20 second
- front plank: 3x30 second
- [2 sec in/out breathing, 4 second pause]
Bretzel Stretch
Instructions: 2 min each, squeeze glute
3 Point Quad-Pec Groin Stretch
Instructions: 6 each position, don’t forget to breathe
Tactical Frog
Instructions: 10x
Glute Bridge
Instructions: use mini band if possible
- 8x5 second / each
Side Clams
Instructions: 8x5 second / each
