Strengthening – Cook Hip Lift – Reps 12, Sets 3, Tempo 1:2:4
In the start position it is important to keep the tennis ball between your thigh and stomach. Before moving draw your tummy button in towards your spine. Breath normally. The movement phase has to be controlled (but not overly slow), pressing down through the flat of your supporting foot raise your hips until they are fully extended (see finish position). The ball should remain in place throughout the exercise.
The top position is a full extension of the supporting leg while maintaining pressure on the ball so that it doesn’t fall out with the other leg. Keeping the ball pinned in place is a way of ensuring the pelvis stays in the optimal position for the exercise. To finish simply lower your hips back down to the ground.