Triphasic Hip Strengthening Exercise Series
Complete Each Block for 2 to 3 weeks and Perform 2 to 3 times Each Week.
Weak hips are often mistaken for a weak core.
Block 1
Eccentric Hip Series - Perform 2-3 Sets x 3-5 Reps – 3 sec count down each rep
Partner Bench Abduction Eccentric - Complete Each Side - Rest 20 to 30 Seconds
Partner Bench Adduction Eccentric - Complete Each Side - Rest 20 to 30 Seconds
Partner Single Leg Glute Ham Bench Lift Isometric - Each Side - Rest 20 to 30 Seconds
Partner Hip Flexor Prone Eccentric- Complete Each Side - Rest 20 to 30 Seconds
Block 2
Isometric Hip Series - Perform 2-3 sets x 3-5 Reps – 3 sec hold each rep
Partner Bench Abduction Isometric - Complete Each Side - Rest 20 to 30 Seconds
Partner Bench Adduction Eccentric- Complete Each Side - Rest 20 to 30 Seconds
Partner Single Leg Glute Bench Lift Isometric - Each Side - Rest 20 to 30 Seconds
Partner Hip Flexor Prone Isometric- Complete Each Side - Rest 20 to 30 Seconds
Block 3
Concentric Hip Series - Perform 2-3 Sets x 8-12 Reps
Bench Abduction- Complete Each Side - Rest 20 to 30 Seconds
Bench Adduction - Complete Each Side - Rest 20 t0 30 seconds
Single Leg Glute Bench Lift - Complete Each Side - Rest 20 to 30 Seconds
Hip Flexor Prone - Complete Each Side - Rest 20 to 30 Seconds