1.⁠ ⁠Hip Mobility Protocol – Level 1

(Protect hip joint, build baseline mobility, avoid deep hip flexion & adduction as per physio advice)

PART 1 (2 sets):

•⁠ ⁠Side Lying Hip Rotation – 10 reps/side

•⁠ ⁠Rest: 30s

PART 2 (2 sets):

•⁠ ⁠Hinge & Reach – 8 reps

•⁠ ⁠Rest: 30s

•⁠ ⁠Standing Hip CAR – 5 reps/side

•⁠ ⁠Rest: 30s

•⁠ ⁠Unloaded Jefferson Curl – 5 reps

•⁠ ⁠Rest: 30s

PART 3 (2 sets):

•⁠ ⁠Active Hip Extension (R) – 30s hold

•⁠ ⁠Active Hip Extension (L) – 30s hold

•⁠ ⁠Rest: 1 min

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2.⁠ ⁠Shoulder Mobility (Thoracic + Overhead Prep)

• Wall Angels – 2×8 (slow, controlled)

• Quadruped T-Spine Rotation – 2×6/side

• Scapular Push-Ups – 2×12

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3.⁠ ⁠Activation & Breathing Reset

• Glute Bridge Isometric Hold – 2×30s

• Deadbug with Nasal Breathing – 2×6 reps (inhale 2, exhale 6)

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Why this sequence?

• Hips: Controlled rotations + Jefferson curls safely restore hip joint mobility without stressing irritated areas.

• Shoulders & T-Spine: Build overhead range + posture correction (essential for serving).

• Activation: Glutes firing & breathing reset ensures stability before tennis/strength.