ESSENTIAL – Hip External Rotation

0%

Target Area: Hips
When: Once daily & following any Strength / Bike Session
Sets: 1
Time: 2 minutes (per side)

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Course Content

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Section 1

Mobility 10 Topics

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Lesson Content

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Wall Ankle Mobilisation

Prone Hip Circles

Quadruped Hip Rotation

Quadruped Hip Capsule Mobilisation

Kneeling Hip Flexor Rock

Side Lying Chest Opener

Section 2

Activation 7 Topics

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Lesson Content

0% Complete 0/7 Steps

Glute Bridge March

Seated Band Abduction

Supine Banded March

Supine Med Ball Squeeze

Section 3

Foam Rolling / Soft Tissue Work 8 Topics

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Lesson Content

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Chest Roller Smash

Lat Roller Smash

T-Spine Roller Smash

Hip Adductors Smash

Hip Flexors / Quads Smash

Stretching 12 Topics

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Lesson Content

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ESSENTIAL – Hip External Rotation

ESSENTIAL – Banded Hip Extension

ESSENTIAL – Kneeling Hip Flexor Stretch

ESSENTIAL – Kneeling Adductor Stretch

ESSENTIAL – Heel Drop

ACCESSORY – Banded Lateral Opener

ACCESSORY – Triple Bully

ACCESSORY – T-Spine Roller Extension

ACCESSORY – Kneel & Pray

ACCESSORY – T-Spine Rotation With Reach

ACCESSORY – Bench Kneeling Lat Stretch

ACCESSORY – Overhead Distraction With External Rotation

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