Hip mobility - Exercise 3 - Bear sit 90/90
Performance
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30s
Sets/reps guidelines: 1-2 sets of 3-5 reps per side (progress as tolerated with low volume)
Note: Considered a progression form Bear sit with alternate hip IR. Availability of ROM will dictate the use of hands or additional props for assistance. Avoid pain/pinching sensations. This is a drill that works well as part of a warm up or recovery/regen session.
Up Next in Performance
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Hip mobility - Exercise 4 - Bear sit ...
Sets/reps Guidelines 1-2 sets of 3-5 reps per side (progress as tolerated with low volume)
Note: Considered a progression from bear sit it 90/90. Availability of ROM will dictate the use of hands or additional props for assistance. Avoid pain/pinching sensations. This is a drill that works well...
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Hip mobility - Exercise 5 - 90/90 T S...
Sets/Reps Guidelines: 1-2 sets of 3-5 reps per side (progress as tolerated w/ low volume)
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Hip mobility - Exercise 6 - Med. Knee...
Sets/reps guidelines 1-2 sets of 3-5 reps of 2 to 3 seconds per side (progress as tolerated with low volume)
Note: Considered a progression from 90/90 - T-spine rotation - Active capsule stretch. Availability of ROM will dictate the use of hands or additional props for assistance. Avoid pain/pin...
