
Uncover a three-section plan to unlock your hips: in the morning and throughout the day, before jogging or weight training, and cool down properly after exercise.
Unlock the psoas muscle within the pelvic girdle to improve hip flexion, posture, and overall hip mobility, alleviating back pain and hamstring tightness while strengthening the glutes.
Perform a hip assessment using a PDC pipe overhead to squat deeply and observe hip and shoulder range of motion as a progress litmus test throughout the course.
Learn to distinguish pain from discomfort, listen to your body, and progress within your new limits using breathing techniques and deep stretching to unlock your hips.
3 x 5 sec hold into 5 leg extensions
3 x 5 reps each.
3 x 6 reps each.
3 x 6 reps each.
3 x 6 reps each.
3 x 5 reps.
3 x 6 reps each leg.
3 x 10 reps each leg.
3 x 6 reps each.
Review the movements in today’s sections, compare performance across series, and set a concrete goal—whether deeper range of motion, pain-free sets, or a harder version of a previous set.
2 x 8 reps.
2 x 5 reps each side.
2 x 4 reps.
Begin your day with a morning hip series of easy, steady movements to wake your body and unlock your hips, setting the tone for the day.
2 x 6 reps each leg.
2 x 8 reps each side.
2 x 6 reps each side.
Review the movements in series, especially the C sections, identify improvements, then set a concrete goal, deeper range of motion, a pain-free set, or a tougher version.
2 x 10 - 15 second hold.
2 x 8 each side.
2 x 6 each side.
2 x 7 each leg.
Reassess your hip mobility by using the same protocol as the first hip assessment video, grabbing a pipe or broomstick to guide the assessment.
2 x 8 each side.
2 x 10 each side.
2 x 7 each side.
2 x 6 each side.
2 x 5 each side.
2 x 7 each side.
2 x 8 each side.
Review the movements you just completed, look at the c sections you could improve, and set a goal for deeper range of motion, a pain-free set, or a harder version.
2 x 4 each leg.
2 x 5 each side.
2 x 5 each side.
Review the hip movement series, identify where you can improve in each section, and set a goal for deeper range of motion or a harder version of a previous six.
In this course “Unlocking Hip Series”, you will be able to change the way you move, run, walk, exercise and sleep. I will provide you the tools to erase years of hip pain that has prevented you from living the life you deserve to live. And most importantly, all of the exercises are bodyweight based with very little equipment needed (only a towel and broom stick) so you can start today!
This program will not only help you become pain free, but it will also show you how to apply this information to everyday activities such as recreational running, weight lifting or competitive athletics. I will also walk you through the anatomy of the pelvic gridle, explaining the science behind why your hips are tight in the first place. During this video I will go over one of the most important muscles in your body and why it is keeping your from moving the way you want to.
By providing you with this background anatomy knowledge you will be able to better understand why your individual hips are tight and what you have to do to increase your flexibility.
Unlocking your hips will not only increase your flexibility, it will also:
· Relieve back and knee pain
· Allow you to stand and walk without pain
· Sleep throughout the night and wake up feeling rested
· Gain the ability to exercise on back-to-back days
I have been fortunate enough to work with hundreds of fitness clients and athletes from the
NBA, NFL and MLB. You will be doing the same exercises as these elite athletes.
Here is what you will find inside my program:
· Over 30 different bodyweight workouts that can be done at home
· Demonstrations from multiple different angles for each exercise
· Detailed instructors on how to safely complete each workout
· Exercises for warming up your hips in preparation for playing a sport, weight training and jogging
· Exercises you can do in the morning to wake up your hips, in the afternoon after work and in the evening before going to bed
· Specific exercises for recovery after playing a sport, weight training and jogging
This at home hip series is great for all fitness levels and ages. I look forward to seeing you in the
course!