Myrtl Routine

Hip Mobility and Stability Routine

Exercise Sequence and Cues

• Warm-Up:

  • Begin with dynamic stretches to increase blood flow and prepare the muscles for the workout.
  • Focus on movements that mimic the exercises you will perform.

• Primary Exercises:

  • Exercise 1: Hip Circles
    • Cues: Stand with feet hip-width apart, engage your core, and slowly rotate your hips in a circular motion. Start with small circles and gradually increase the size.
    • Prescription: 2 sets of 10 repetitions in each direction.
  • Exercise 2: Glute Bridges
    • Cues: Lie on your back with knees bent and feet flat on the floor. Lift your hips towards the ceiling, squeezing your glutes at the top of the movement. Lower back down with control.
    • Prescription: 3 sets of 12-15 repetitions.
  • Exercise 3: Side-Lying Leg Raises
    • Cues: Lie on your side with your legs straight. Lift the top leg towards the ceiling, keeping it straight, and lower it back down without touching the bottom leg.
    • Prescription: 3 sets of 10 repetitions on each side.
  • Exercise 4: Clamshells
    • Cues: Lie on your side with your knees bent and feet together. Open your top knee as far as you can without moving your pelvis, then close it back to the starting position.
    • Prescription: 3 sets of 15 repetitions on each side.
  • Exercise 5: Fire Hydrants
    • Cues: Start on all fours with your hands directly under your shoulders and knees under your hips. Lift one knee out to the side, keeping your knee bent at 90 degrees, then lower it back down.
    • Prescription: 3 sets of 12 repetitions on each side.

• Cool Down:

  • Finish with static stretches to improve flexibility and reduce muscle soreness.
  • Focus on the hip flexors, glutes, and quadriceps.

Key Coaching Points

• Maintain proper form throughout each exercise to maximize effectiveness and prevent injury.
• Breathe steadily and deeply during each movement.
• Progress gradually, increasing the intensity and complexity of the exercises as your strength and flexibility improve.

Data and Observations

• Regularly assess your range of motion and strength to track progress.
• Adjust the number of sets and repetitions based on your current fitness level and goals.
• Incorporate this routine into your weekly training plan for optimal results.