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Start This Plan

Hip Mobility for Low Back Pain

1 Week

Start This Plan

Hip Mobility for Low Back Pain

1 Week

Hip Mobility for Low Back Pain

1 Week

Workout Goals

Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday

Controlled Articular Rotations

notes & alternates | Print Workout | Print Plan

	Exercise	Sets	Distance	Reps	Weight	Rest
Notes for C.A.R.s Go through the entire CARs routine at about 30-40% intensity just trying to give your brain an idea of where you can move.							C.A.R.s
	Neck C.A.R.s Very Easy	Neck C.A.R.s 1 sets, 3 reps00:00:10	1	00:00:10	3	--	--:--	C.A.R.s
	Scapula C.A.R.s Very Easy	Scapula C.A.R.s 1 sets, 3 reps00:00:10	1	00:00:10	3	--	--:--	C.A.R.s
	Shoulder C.A.R.s	Shoulder C.A.R.s 1 sets, 3 reps00:00:10	1	00:00:10	3	--	--:--	C.A.R.s
	T-Spine C.A.R.s	T-Spine C.A.R.s 1 sets, 3 reps00:00:10	1	00:00:10	3	--	--:--	C.A.R.s
	Elbow C.A.R.s Very Easy	Elbow C.A.R.s 1 sets, 3 reps00:00:10	1	00:00:10	3	--	--:--	C.A.R.s
	Wrist C.A.R.s Very Easy	Wrist C.A.R.s 1 sets, 3 reps00:00:10	1	00:00:10	3	--	--:--	C.A.R.s
	Hip C.A.R.s Very Easy	Hip C.A.R.s 1 sets, 3 reps00:00:10	1	00:00:10	3	--	--:--	C.A.R.s
	Knee C.A.R.s Very Easy	Knee C.A.R.s 1 sets, 00:00:10	1	00:00:10	--	--	--:--	C.A.R.s
	Ankle C.A.R.s Very Easy	Ankle C.A.R.s 1 sets, 3 reps00:00:10	1	00:00:10	3	--	--:--	C.A.R.s
	Spinal segmentation Very Easy	Spinal segmentation 1 sets, 3 reps00:00:10	1	00:00:10	3	--	--:--	C.A.R.s

normal
superset
alternate
circuit

Log this Workout

Hip

notes & alternates | Print Workout | Print Plan

	Exercise	Sets	Distance	Reps	Weight
Notes for A. FRC Go through the entire CARs routine at about 30-40% intensity just trying to get your brain an idea of where you can move. During the PAILs/RAILs make sure to do the two-minute stretch maximizing tension in the stretch during this time and then right into your first round of contractions.						A. FRC
	Daily C.A.R.s Routine	Daily C.A.R.s Routine 1 sets, 3 reps00:00:10	1	00:00:10	3	--:--	A. FRC
Tempo: 5-1-5-1
	Hip IR PAILs/RAILs - Quadruped Expert	Hip IR PAILs/RAILs - Quadruped 6 sets, 1 reps00:00:20,00:00:20,00:00:15,00:00:10,00:00:25,00:00:10, 00:30 rest	6	00:00:20,00:00:20,00:00:15,00:00:10,00:00:25,00:00:10	1	00:30	A. FRC
Make sure to find a stretch and hold it for 2 minutes before starting the PAILs/RAILs contraction Set 1: Build to a 50% PAILs contraction Set 2: Reverse into a 50% RAILs contraction Set 3: Build to 75% PAILs contraction and hold for 10 sec Set 4: Reverse into a RAILs contraction at 75% Set 5: Build to a max effort PAILs contraction Set 6: Reverse into a max effort RAILs contraction Rest :30 after each RAILs contraction is completed
	Hip ER PAILs/RAILs - Supine Beginner	Hip ER PAILs/RAILs - Supine 6 sets, 1 reps00:00:20,00:00:20,00:00:15,00:00:10,00:00:25,00:00:10, 00:30 rest	6	00:00:20,00:00:20,00:00:15,00:00:10,00:00:25,00:00:10	1	00:30	A. FRC
Make sure to find a stretch and hold it for 2 minutes before starting the PAILs/RAILs contraction Set 1: Build to a 50% PAILs contraction Set 2: Reverse into a 50% RAILs contraction Set 3: Build to 75% PAILs contraction and hold for 10 sec Set 4: Reverse into a RAILs contraction at 75% Set 5: Build to a max effort PAILs contraction Set 6: Reverse into a max effort RAILs contraction Rest :30 after each RAILs contraction is completed

normal
superset
alternate
circuit

Log this Workout

Controlled Articular Rotations

notes & alternates | Print Workout | Print Plan

	Exercise	Sets	Distance	Reps	Weight	Rest
Notes for C.A.R.s Go through the entire CARs routine at about 30-40% intensity just trying to give your brain an idea of where you can move.							C.A.R.s
	Neck C.A.R.s Very Easy	Neck C.A.R.s 1 sets, 3 reps00:00:10	1	00:00:10	3	--	--:--	C.A.R.s
	Scapula C.A.R.s Very Easy	Scapula C.A.R.s 1 sets, 3 reps00:00:10	1	00:00:10	3	--	--:--	C.A.R.s
	Shoulder C.A.R.s	Shoulder C.A.R.s 1 sets, 3 reps00:00:10	1	00:00:10	3	--	--:--	C.A.R.s
	T-Spine C.A.R.s	T-Spine C.A.R.s 1 sets, 3 reps00:00:10	1	00:00:10	3	--	--:--	C.A.R.s
	Elbow C.A.R.s Very Easy	Elbow C.A.R.s 1 sets, 3 reps00:00:10	1	00:00:10	3	--	--:--	C.A.R.s
	Wrist C.A.R.s Very Easy	Wrist C.A.R.s 1 sets, 3 reps00:00:10	1	00:00:10	3	--	--:--	C.A.R.s
	Hip C.A.R.s Very Easy	Hip C.A.R.s 1 sets, 3 reps00:00:10	1	00:00:10	3	--	--:--	C.A.R.s
	Knee C.A.R.s Very Easy	Knee C.A.R.s 1 sets, 00:00:10	1	00:00:10	--	--	--:--	C.A.R.s
	Ankle C.A.R.s Very Easy	Ankle C.A.R.s 1 sets, 3 reps00:00:10	1	00:00:10	3	--	--:--	C.A.R.s
	Spinal segmentation Very Easy	Spinal segmentation 1 sets, 3 reps00:00:10	1	00:00:10	3	--	--:--	C.A.R.s

normal
superset
alternate
circuit

Log this Workout

Hip

notes & alternates | Print Workout | Print Plan

	Exercise	Sets	Distance	Reps	Weight
Notes for A. FRC Go through the entire CARs routine at about 30-40% intensity just trying to get your brain an idea of where you can move. During the PAILs/RAILs make sure to do the two-minute stretch maximizing tension in the stretch during this time and then right into your first round of contractions.						A. FRC
	Daily C.A.R.s Routine	Daily C.A.R.s Routine 1 sets, 3 reps00:00:10	1	00:00:10	3	--:--	A. FRC
Tempo: 5-1-5-1
	Hip IR PAILs/RAILs - Quadruped Expert	Hip IR PAILs/RAILs - Quadruped 6 sets, 1 reps00:00:20,00:00:20,00:00:15,00:00:10,00:00:25,00:00:10, 00:30 rest	6	00:00:20,00:00:20,00:00:15,00:00:10,00:00:25,00:00:10	1	00:30	A. FRC
Make sure to find a stretch and hold it for 2 minutes before starting the PAILs/RAILs contraction Set 1: Build to a 50% PAILs contraction Set 2: Reverse into a 50% RAILs contraction Set 3: Build to 75% PAILs contraction and hold for 10 sec Set 4: Reverse into a RAILs contraction at 75% Set 5: Build to a max effort PAILs contraction Set 6: Reverse into a max effort RAILs contraction Rest :30 after each RAILs contraction is completed
	Hip ER PAILs/RAILs - Supine Beginner	Hip ER PAILs/RAILs - Supine 6 sets, 1 reps00:00:20,00:00:20,00:00:15,00:00:10,00:00:25,00:00:10, 00:30 rest	6	00:00:20,00:00:20,00:00:15,00:00:10,00:00:25,00:00:10	1	00:30	A. FRC
Make sure to find a stretch and hold it for 2 minutes before starting the PAILs/RAILs contraction Set 1: Build to a 50% PAILs contraction Set 2: Reverse into a 50% RAILs contraction Set 3: Build to 75% PAILs contraction and hold for 10 sec Set 4: Reverse into a RAILs contraction at 75% Set 5: Build to a max effort PAILs contraction Set 6: Reverse into a max effort RAILs contraction Rest :30 after each RAILs contraction is completed

normal
superset
alternate
circuit

Log this Workout

Controlled Articular Rotations

notes & alternates | Print Workout | Print Plan

	Exercise	Sets	Distance	Reps	Weight	Rest
Notes for C.A.R.s Go through the entire CARs routine at about 30-40% intensity just trying to give your brain an idea of where you can move.							C.A.R.s
	Neck C.A.R.s Very Easy	Neck C.A.R.s 1 sets, 3 reps00:00:10	1	00:00:10	3	--	--:--	C.A.R.s
	Scapula C.A.R.s Very Easy	Scapula C.A.R.s 1 sets, 3 reps00:00:10	1	00:00:10	3	--	--:--	C.A.R.s
	Shoulder C.A.R.s	Shoulder C.A.R.s 1 sets, 3 reps00:00:10	1	00:00:10	3	--	--:--	C.A.R.s
	T-Spine C.A.R.s	T-Spine C.A.R.s 1 sets, 3 reps00:00:10	1	00:00:10	3	--	--:--	C.A.R.s
	Elbow C.A.R.s Very Easy	Elbow C.A.R.s 1 sets, 3 reps00:00:10	1	00:00:10	3	--	--:--	C.A.R.s
	Wrist C.A.R.s Very Easy	Wrist C.A.R.s 1 sets, 3 reps00:00:10	1	00:00:10	3	--	--:--	C.A.R.s
	Hip C.A.R.s Very Easy	Hip C.A.R.s 1 sets, 3 reps00:00:10	1	00:00:10	3	--	--:--	C.A.R.s
	Knee C.A.R.s Very Easy	Knee C.A.R.s 1 sets, 00:00:10	1	00:00:10	--	--	--:--	C.A.R.s
	Ankle C.A.R.s Very Easy	Ankle C.A.R.s 1 sets, 3 reps00:00:10	1	00:00:10	3	--	--:--	C.A.R.s
	Spinal segmentation Very Easy	Spinal segmentation 1 sets, 3 reps00:00:10	1	00:00:10	3	--	--:--	C.A.R.s

normal
superset
alternate
circuit

Log this Workout

Hip

notes & alternates | Print Workout | Print Plan

	Exercise	Sets	Distance	Reps	Weight
Notes for A. FRC Go through the entire CARs routine at about 30-40% intensity just trying to get your brain an idea of where you can move. During the PAILs/RAILs make sure to do the two-minute stretch maximizing tension in the stretch during this time and then right into your first round of contractions.						A. FRC
	Daily C.A.R.s Routine	Daily C.A.R.s Routine 1 sets, 3 reps00:00:10	1	00:00:10	3	--:--	A. FRC
Tempo: 5-1-5-1
	Hip IR PAILs/RAILs - Quadruped Expert	Hip IR PAILs/RAILs - Quadruped 6 sets, 1 reps00:00:20,00:00:20,00:00:15,00:00:10,00:00:25,00:00:10, 00:30 rest	6	00:00:20,00:00:20,00:00:15,00:00:10,00:00:25,00:00:10	1	00:30	A. FRC
Make sure to find a stretch and hold it for 2 minutes before starting the PAILs/RAILs contraction Set 1: Build to a 50% PAILs contraction Set 2: Reverse into a 50% RAILs contraction Set 3: Build to 75% PAILs contraction and hold for 10 sec Set 4: Reverse into a RAILs contraction at 75% Set 5: Build to a max effort PAILs contraction Set 6: Reverse into a max effort RAILs contraction Rest :30 after each RAILs contraction is completed
	Hip ER PAILs/RAILs - Supine Beginner	Hip ER PAILs/RAILs - Supine 6 sets, 1 reps00:00:20,00:00:20,00:00:15,00:00:10,00:00:25,00:00:10, 00:30 rest	6	00:00:20,00:00:20,00:00:15,00:00:10,00:00:25,00:00:10	1	00:30	A. FRC
Make sure to find a stretch and hold it for 2 minutes before starting the PAILs/RAILs contraction Set 1: Build to a 50% PAILs contraction Set 2: Reverse into a 50% RAILs contraction Set 3: Build to 75% PAILs contraction and hold for 10 sec Set 4: Reverse into a RAILs contraction at 75% Set 5: Build to a max effort PAILs contraction Set 6: Reverse into a max effort RAILs contraction Rest :30 after each RAILs contraction is completed

normal
superset
alternate
circuit

Log this Workout

Controlled Articular Rotations

notes & alternates | Print Workout | Print Plan

	Exercise	Sets	Distance	Reps	Weight	Rest
Notes for C.A.R.s Go through the entire CARs routine at about 30-40% intensity just trying to give your brain an idea of where you can move.							C.A.R.s
	Neck C.A.R.s Very Easy	Neck C.A.R.s 1 sets, 3 reps00:00:10	1	00:00:10	3	--	--:--	C.A.R.s
	Scapula C.A.R.s Very Easy	Scapula C.A.R.s 1 sets, 3 reps00:00:10	1	00:00:10	3	--	--:--	C.A.R.s
	Shoulder C.A.R.s	Shoulder C.A.R.s 1 sets, 3 reps00:00:10	1	00:00:10	3	--	--:--	C.A.R.s
	T-Spine C.A.R.s	T-Spine C.A.R.s 1 sets, 3 reps00:00:10	1	00:00:10	3	--	--:--	C.A.R.s
	Elbow C.A.R.s Very Easy	Elbow C.A.R.s 1 sets, 3 reps00:00:10	1	00:00:10	3	--	--:--	C.A.R.s
	Wrist C.A.R.s Very Easy	Wrist C.A.R.s 1 sets, 3 reps00:00:10	1	00:00:10	3	--	--:--	C.A.R.s
	Hip C.A.R.s Very Easy	Hip C.A.R.s 1 sets, 3 reps00:00:10	1	00:00:10	3	--	--:--	C.A.R.s
	Knee C.A.R.s Very Easy	Knee C.A.R.s 1 sets, 00:00:10	1	00:00:10	--	--	--:--	C.A.R.s
	Ankle C.A.R.s Very Easy	Ankle C.A.R.s 1 sets, 3 reps00:00:10	1	00:00:10	3	--	--:--	C.A.R.s
	Spinal segmentation Very Easy	Spinal segmentation 1 sets, 3 reps00:00:10	1	00:00:10	3	--	--:--	C.A.R.s

normal
superset
alternate
circuit

Log this Workout

Resources

Start This Plan

Hip Mobility for Low Back Pain

1 Week

Hip Mobility for Low Back Pain

1 Week

Hip Mobility for Low Back Pain

1 Week

Workout Goals

Workout Plan Navigation

Controlled Articular Rotations

Hip

Controlled Articular Rotations

Hip

Controlled Articular Rotations

Hip

Controlled Articular Rotations

Resources

Resources