Scribd Logo
Upload

Welcome to Scribd!

  • Bulletproof Your Hip

    Uploaded by

    Mathias Ve
    54 views6 pages
    This document provides a 3-level exercise program to strengthen the hips. Level 1 focuses on tissue release, stretching, and basic mobility exercises. Level 2 progresses to more advanced stretches and exercises like lateral walks. Level 3 incorporates challenging single-leg exercises such as lunges and rotations to improve hip range of motion. The program aims to prevent injuries and strengthen muscles supporting the hips.

    Original Description:

    Blessurepreventie

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Report this Document
    This document provides a 3-level exercise program to strengthen the hips. Level 1 focuses on tissue release, stretching, and basic mobility exercises. Level 2 progresses to more advanced stretches and exercises like lateral walks. Level 3 incorporates challenging single-leg exercises such as lunges and rotations to improve hip range of motion. The program aims to prevent injuries and strengthen muscles supporting the hips.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    54 views6 pages

    Bulletproof Your Hip

    Uploaded by

    Mathias Ve
    This document provides a 3-level exercise program to strengthen the hips. Level 1 focuses on tissue release, stretching, and basic mobility exercises. Level 2 progresses to more advanced stretches and exercises like lateral walks. Level 3 incorporates challenging single-leg exercises such as lunges and rotations to improve hip range of motion. The program aims to prevent injuries and strengthen muscles supporting the hips.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    of 6

    BULLETPROOF YOUR

    HIP

    20% OF ALL
    INJURIESHAURET ET AL. 2010

    EXERCISES AND PHOTO'S: DESIGN:


    PIETER.MAES@MIL.BE - LAURENS.VANVEELEN@MIL.BE JOHAN.MERTENS@MIL.BE
    ACTUAL
    DEMANDS

    PHOTO'S: DESIGN:
    MEDIATHEEK DEFENSIE JOHAN.MERTENS@MIL.BE
    EQUIPMENT

    RESISTANCE BAND

    FOAMROLLER

    EXERCISES AND PHOTO'S: DESIGN:


    PIETER.MAES@MIL.BE - LAURENS.VANVEELEN@MIL.BE JOHAN.MERTENS@MIL.BE
    HIP
    LEVEL 1 (WEEK 1-3)

    STEP 1: RELEASE TISSUE - 1 ROUND

    ASSISTED QUAD ASSISTED HAMSTRING


    ROLL - 45 SEC ROLL - 45 SEC
    (LEFT & RIGHT) (LEFT & RIGHT)

    ADDUCTOR ROLL -
    GLUTE ROLL - 45 SEC
    45 SEC (LEFT & RIGHT)
    (LEFT & RIGHT)

    STEP 2: STRETCH TISSUE - 2 ROUNDS

    LYING QUAD LYING HAMSTRING


    STRETCH - 30 SEC STRETCH - 30 SEC
    (LEFT & RIGHT) (LEFT & RIGHT)

    GROIN STRETCH - SEATED GLUTE


    30 SEC STRETCH - 30 SEC
    (LEFT & RIGHT)

    STEP 3: CREATE MOBILITY - 2 ROUNDS


    QUAD / PSOAS
    HALF KNEELING ROCKING FROG -
    ROCKER - 15 REPS 15 REPS
    (LEFT & RIGHT)

    BENT LEG HAMSTRING - LYING HIP


    15 REPS ROTATION - 15 REPS
    (LEFT & RIGHT) (LEFT & RIGHT)

    STEP 4: ACTIVATE NEW RANGE OF MOTION - 3 ROUNDS


    MINI BAND SIDE BENT LEG CLAMSHELL -
    STEP - 15 REPS 15 REPS
    (LEFT & RIGHT) (LEFT & RIGHT)

    EXERCISES AND PHOTO'S: DESIGN:


    PIETER.MAES@MIL.BE - LAURENS.VANVEELEN@MIL.BE JOHAN.MERTENS@MIL.BE
    HIP
    LEVEL 2 (WEEK 4-6)

    STEP 1: RELEASE TISSUE - 1 ROUND

    ASSISTED QUAD ASSISTED HAMSTRING


    ROLL - 45 SEC ROLL - 45 SEC
    (LEFT & RIGHT) (LEFT & RIGHT)

    ADDUCTOR ROLL -
    GLUTE ROLL - 45 SEC
    45 SEC (LEFT & RIGHT)
    (LEFT & RIGHT)

    STEP 2: STRETCH TISSUE - 2 ROUNDS

    PRETZEL STRETCH - SEATED HAMSTRING


    30 SEC STRETCH - 30 SEC
    (LEFT & RIGHT) (LEFT & RIGHT)

    FROG STRETCH - FIGURE 4 STRETCH -


    30 SEC 30 SEC
    (LEFT & RIGHT)

    STEP 3: CREATE MOBILITY - 2 ROUNDS

    HALF KNEELING
    ALTERNATING
    ROCKING FROG -
    SPIDERMAN - 15 REPS
    (LEFT & RIGHT)
    15 REPS
    (LEFT & RIGHT)

    ASSISTED LEG ASSISTED HIP


    LOWERING - 15 REPS ROTATION - 15 REPS
    (LEFT & RIGHT) (LEFT & RIGHT)

    STEP 4: ACTIVATE NEW RANGE OF MOTION - 3 ROUNDS


    MINI BAND LATERAL STRAIGHT LEG
    WALK - 15 REPS CLAMSHELL - 15 REPS
    (LEFT & RIGHT) (LEFT & RIGHT)

    EXERCISES AND PHOTO'S: DESIGN:


    PIETER.MAES@MIL.BE - LAURENS.VANVEELEN@MIL.BE JOHAN.MERTENS@MIL.BE
    HIP
    LEVEL 3 (WEEK 7-9)

    STEP 1: RELEASE TISSUE - 1 ROUND

    ASSISTED QUAD ASSISTED HAMSTRING


    ROLL - 45 SEC ROLL - 45 SEC
    (LEFT & RIGHT) (LEFT & RIGHT)

    ADDUCTOR ROLL -
    GLUTE ROLL - 45 SEC
    45 SEC (LEFT & RIGHT)
    (LEFT & RIGHT)

    STEP 2: STRETCH TISSUE - 2 ROUNDS

    HALF KNEELING HALF KNEELING


    QUAD/HIP FLEXOR HAMSTRING
    STRETCH - 30 SEC STRETCH - 30 SEC
    (LEFT & RIGHT) (LEFT & RIGHT)

    HALF KNEELING
    PIGEON STRETCH -
    ADDUCTOR
    30 SEC
    STRETCH - 30 SEC (LEFT & RIGHT)
    (LEFT & RIGHT)

    STEP 3: CREATE MOBILITY - 2 ROUNDS

    WORLD'S
    IN PLACE LATERAL
    GREATEST STRETCH
    LUNGE - 15 REPS
    - 15 REPS (LEFT & RIGHT)
    (LEFT & RIGHT)

    SINGLE LEG
    90/90 ROTATION -
    DEADLIFT REACH -
    15 REPS
    15 REPS (LEFT & RIGHT)
    (LEFT & RIGHT)

    STEP 4: ACTIVATE NEW RANGE OF MOTION - 3 ROUNDS


    FORWARD &
    SIDE PLANK WITH
    BACKWARD WALK -
    CLAMSHELL - 15 REPS
    15 REPS (LEFT & RIGHT)
    (LEFT & RIGHT)

    EXERCISES AND PHOTO'S: DESIGN:


    PIETER.MAES@MIL.BE - LAURENS.VANVEELEN@MIL.BE JOHAN.MERTENS@MIL.BE

    You might also like