Judy Briosi

Hip Arthritis-- MPI 2

🟧 DAY 1 – FULL BODY FOCUS

Block 1 – Mobility Prep
Cat + Cow 45s
SL balance 30-60s
90/90's 30s
Quadraped T-Rotations x10/10
1 Set

Block 2 – Core + Glute Activation
Mcgill crunches 10
Cook hip lift x8
Banded Side lying hip abduction x12/12
2 Sets

Block 3
Seated Overhead press x10
Banded pulldowns x10
30s rest – 3 Sets

Block 4
Goblet Box Squat x8
DB Chest Press (Incline) 10

30s rest – 3 Sets

Bike cooldown optional

🟧 DAY 2 – FULL BODY FOCUS

Block 1 – Mobility Prep
SL balance 30-60s
90/90's 30s
Cobra (prone press up) 20-30s
Sciatic nerve glides x10/10
1 Set

Block 2 – Core + Glute Activation
Weighted hip thrust/Glute bridge x8
Side bends x12/12
Low Plank x30s
2 Sets

Block 3
SB Hamstring curl x10
Incline chest press 10/10
30s rest – 3 Sets

Block 4
Poliquin Step ups 10/10
Chest supported row x10
Calf raise/Tib raise x8
30s rest – 3 Sets

cooldown