Thank You For Completing A DARI Screen!

Now Lets Focus on Improving.

MODIFIERS

No Weight [    ]

Half Reps [    ]

Half Sets [    ]

Remove Exercise 1 [    ]

Remove Exercise 2 [    ]

Remove Exercise 3 [    ]

Hip Mobility Exercises

Below is your hip mobility exercise program.

During your DARI Motion Screen it was noted that you had restricted hip mobility.  To improve this joints function and reduce its vulnerability complete the following exercises and stretches to improve your overall motion health.

Complete this program for 4 weeks and then schedule your next DARI Motion Screen.

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Hip Mobility - Exercise 1

Front Lunge

Begin by striding out with your right leg getting as far and deep as possible.  Flex through the extended legs hip. Then return to the starting position in one fluid motion. During the movement, keep your arms out for balance or on your hips.

10 REPS PER ARM  |  3 SETS

30 Total 

After completing 1 set rest for at least 1 minutes before starting the next set.  If pain is experienced stop the exercise.

 

Hip Mobility - Exercise 2

Hip Tuck

 

From all fours, flex your right hip and bring the right knee towards your chest.  Bring the foot back to the starting position.  Complete the same movement for the opposing side.  Repeat.  

10 REPS PER LEG |  3 SETS

30 Total 

After completing 1 set rest for at least 1 minutes before starting the next set.  If pain is experienced stop the exercise.

Hip Mobility - Exercise 3

Bilateral Squat

 

Begin with your feet shoulder width apart and toes pointing forward. In one fluid motion, squat as low as possible, and then return to the starting position.  Work to keep your pelvis neutral and flex through your hips.

10 REPS  |  3 SETS

30 Total 

After completing 1 set rest for at least 1 minutes before starting the next set.  If pain is experienced stop the exercise.