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