Mobility in the Lumbo-Pelvic-Hip Complex
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Introduction

Welcome to the Course
How to Improve Mobility
How to Implement These Exercises
STEP 1 - Inhibit

Adductor Complex
Biceps Femoris
Gastrocnemius & Soleus
Hamstrings Complex
Latissimus Dorsi
Piriformis
Rectus Femoris
TFL (Tensor Fascia Latae)
STEP 2 - Lengthen

Gastrocnemius - Static Stretch
Soleus - Static Stretch
Gastrocnemius & Soleus - Self-NMS Stretch
Abdominals - Static Ball Stretch
Adductor Magnus - Static Standing Stretch
Adductors - Static Standing Stretch
Adductors - Static Seated Ball Stretch
Hip Flexors - Static Standing Stretch
Hip Flexors - Static Kneeling Stretch
Hip Flexors - Self-NMS Stretch
TFL - Static Standing Stretch
TFL - Static Kneeling Stretch
Erector Spinae - Static Seated Stretch
Latissimus Dorsi - Static Ball Stretch
Biceps Femoris - Static Standing Stretch
Biceps Femoris - Static Supine Stretch
Biceps Femoris - Self-NMS Stretch
Hamstrings Complex - Static Supine Stretch
Hamstrings Complex - Self-NMS Stretch
Piriformis - Static Supine Stretch
Piriformis - Static Supine Ball Stretch
Quadriceps - Static Standing Stretch
Quadriceps - Static Side-Lying Stretch
Quadriceps - Self-NMS Prone Stretch
STEP 3 - Activate

Heel Walking - Anterior Tibialis
Anterior Tibialis
Adductors
Standing Hip Flexors
Medial Hamstrings Complex
Gluteus Maximus
Ball Bridge
Floor Bridge
Gluteus Medius
Wall Slides - Gluteus Medius
Floor Cobra
Quadruped Opposite Arm/Leg Raise
Ball Crunch
Standing Cable Lat Pulldown
STEP 4 - Integrate

Ball Wall Squat to Overhead Press
Cable Squat to Row
Lateral Tube Walking with Mini-Band around Knees
Lunge to Overhead Press
Step-Up to Overhead Press
Step-Up with Overhead Cable Press

Biceps Femoris

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