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Exercise - Hip Windshield Wipers level 2
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# of Sets - 1 set
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# of Reps/Time under tension - as many quality controlled reps in 3 minutes as you can.
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Resistance - gravity is enough
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Rest - take as little as needed to keep going
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Exercise - Eagle Legs stretch PAILs & RAILs (Hip Internal rotation)
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Passive - 1 set 2 minutes passive stretching to begin
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# of PAILs & RAILs - 3 to 5 sets of active work (15-30sec intervals of PAILs & RAILs)
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Resistance - PAILs & RAILs should be working in 60-90% of MAX effort
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Rest - take as little as needed to keep going
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Exercise - 90/90 External Rotation Stretch PAILs & RAILs
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Passive - 1 set 2 minutes passive stretching to begin
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# of PAILs & RAILs - 3 to 5 sets of active work (15-30sec intervals of PAILs & RAILs)
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Resistance - PAILs & RAILs should be working in 60-90% of MAX effort
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Rest - take as little as needed to keep going
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Exercise - Diagonal Lunges (super set with Plie Lunges)
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# of Sets - 3 sets
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# of Reps - 10 reps each leg( alternate sides each rep)
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Resistance - use a load that creates a perceived effort of 8 out 10 on the first set.
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Rest - take as little as needed to keep going onto Plie Lunges.
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Exercise - Plie Lunges( super set with Diagonal Lunges)
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# of Sets - 3 sets
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# of Reps - 10 reps each leg ( alternate sides each rep)
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Resistance - use a load that helps create a 8 out of 10 level of perceived effort.
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Rest - take 2 min rest before moving onto next round of Diagonal Lunges
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Exercise - Quadruped/Table top Hip CARs
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# of Sets - 3 sets each side
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# of Reps - 5 each way, each side.
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Resistance - gravity is enough.
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Rest - take as little as needed to keep going
