Basic Hip Protocol

Cardio Warm-Up
recumbant bike
Recumbant Bike

Be sure to complete a 10-20 minutes cardio warm-up prior to stretching and exercising.
This will help in preventing injuries and provide better results.

STRECHES

Hamstring Stretch With Rope

hamstring stretch with rope

Keep both legs straight through stretch. Pull rope until a stretch is felt in the hamstring area (back of thigh).
Complete this stretch for at least 1 set of 10 reps HOLDING for 10 or more seconds.

GROIN STRETCH

butterfly stretch

Position body as shown above. Place elbows on knees and press down.
Complete this stretch for 1 set of 10 reps HOLDING for at least 10 seconds.

QUAD STRETCH W/ ROPE

quad stretch with rope
Start 		quad stretch with rope
Finish

Lie on your stomach.
Put a rope around foot and pull towards buttocks.
A stretch should be felt in the quad or front of thigh.
Complete this stretch for 1 set of 10 reps HOLDING for at least 10 seconds.

PIRIFORMIS STRETCH

piriformis
Start 		piriformis
Finish

Lie on your back and pull one knee in towards your chest. Grab the ankle of involved leg and pull towards the chest. This will cause a rotation of hip. A stretch will be felt deep within the buttocks.
Excellent stretch for relieving symptoms of sciatica.
Complete this stretch for 1 set of 10 reps HOLDING for at least 10 seconds.

IT BAND STRETCH STANDING

IT band stretch
Start 		IT band stretch
Finish 		IT band stretch
ALTERNATIVE

Stand along the wall as shown. Push hips (that are the closest to the wall ) towards the wall.
Complete this stretch for 1 set of 10 reps HOLDING for at least 10 seconds.

IT BAND STRETCH ON FLOOR

IT band stretch on table
Start 		IT band stretch on table
Finish

Lay on your side. Then press your body upwards keeping hips and legs on the table or floor.
Complete this stretch for 1 set of 10 reps HOLDING for at least 10 seconds.

Excercises

HIp ext
HIP FLEXION 		Hip abduction
HIP ABDUCTION
hip adduction
HIP ADDUCTION 		hip extension
HIP EXTENSION

Lay on the floor in the positions shown. Place a small ankle weight around ankle (1/2 - 4 lbs).
Keep the leg completely straight, contract the leg muscles, then slowly raise it as shown.
Then slowly lower the leg to the table/floor. Repeat exercise for 3 sets of 10-15 reps.

Fitness Center Routine

CHECK OUT THE KSC FITNESS CENTER WEB PAGE FOR COMPLETE MEMBERSHIP INFORMATION
Set up an appointment (867-7497) with one of the fitness specialist in one of our two fitness center here on base. These fitness specialists will be able to guide you through the following exercises.

HIP ABDUCTION

Hip abd. machine
Start 		hip adb. machine
Finish

Simply sit on machine as shown and push leg laterally.
3 sets of 10 reps (weight to be determined by fitness specialist)

HIP ADDUCTION

hip adduction machine
Start 		hip add. machine
Finish

Simply sit on machine as shown and squeeze legs together.
Note you may need to adjust the settings depending on your flexibility.
3 sets of 10 reps (weight to be determined by fitness specialist)

LEG CURLS

leg curl machine
Start 		leg curl machine
Finish

Complete this exercise one leg at a time.
This will allow your body to strengthen each leg without compensation.
3 sets of 10 reps (weight to be determined by fitness specialist)

LEG EXTENSION

leg ext machine
Start 		leg extension machine
Finish

Complete this exercise one leg at a time.
This will allow your body to strengthen each leg without compensation.
3 sets of 10 reps (weight to be determined by fitness specialist)

LEG PRESS

leg press machine
Start 		leg press machine
Finish

Make sure you are familiar with this machine before completing this exercise.
3 sets of 10 reps (weight to be determined by fitness specialist)

CABLE CROSSOVER HIP ABDUCTION

hip abd. cable cross overs
Start 		hip abd cable cross overs
Finish

Stand next to cable crossover machine as shown with the cable correctly attached to leg.
Simply abduct the leg (lift leg away from body). Try to stand up as straight as possible.
3 sets of 10 reps (weight to be determined by fitness specialist)

CABLE CROSSOVER HIP ADDUCTION

hip add cable crossovers
Start 		hip add. cable crossovers
Finish

Stand next to cable crossover machine as shown with the cable correctly attached to leg.
Simply adduct the leg (pull leg across body). Try to stand up as straight as possible.
3 sets of 10 reps (weight to be determined by fitness specialist)

CABLE CROSSOVER HIP EXTENSION

hip ext. cable crossovers
Start 		hip ext. cable crossovers
Finish

Stand next to cable crossover machine as shown with the cable correctly attached to leg.
Simply extend leg (extending away from body). Try to stand up as straight as possible.
3 sets of 10 reps (weight to be determined by fitness specialist)

CABLE CROSSOVER HIP FLEXION

cable crossover hip flex
Start 		PHOTO TO COME SOON









Finish

Stand next to cable crossover machine as shown with the cable correctly attached to leg.
Simply flex the leg (lift leg in front of body). Try to stand up as straight as possible.
3 sets of 10 reps (weight to be determined by fitness specialist)

WALL BALLS

wall ball
Start 		wall ball
Finish

You may use a ball for this exercise or just lean against a object free wall. Stand with back on ball or against wall with feet shoulder width apart. Move your feet forward so that you are leaning into the ball/wall. Slowly lower yourself as if you were sitting in a chair. Remember not to allow your knees to go past your toes. If this happens more your feet forward. Complete 3 sets of 10 reps.