Mobile Hips
Welcome to Mobile Hips!
Our 12-Week Hip Mobility Program! Whether you're looking to decrease your aches and pains, improve your exercise range of motion, or enhance your everyday movements, this program is designed to help you achieve better hip mobility in just 12 weeks.
The Overview
The Goals
This program aims to increase hip mobility, flexibility, and range of motion by strengthening the major muscles around the hip. It can be used alone or in conjunction with any of our programs!
The Science
Strategic targeting of the muscles directly responsible for hip mobility using beginner to advanced stretching techniques.
The Program
Structure: 12 weeks, 3 phases.
Level: Beginner-Advanced
Equipment: None
Average Daily Time Commitment: 20 mins
The Goals
The goal of this program is to increase hip mobility and flexibility using a 3-phase progressive system that follows the following structure:
INTRO TO MOBILITY: Introduces foundational hip stretches.
BUILDING ON MOBILITY: Increases intensity with more advanced stretches, targeting deeper hip muscles.
ADVANCED MOBILITY: Maximizes mobility with advanced techniques for significant improvements in hip mobility.
The Science
Diverse Stretching Techniques
Flexibility Is Achieved Using Isometric Holds, Contract-Relax Stretching, And Dynamic Movements.
Shallow To Deep Muscle Targetting
Outer Muscles Such As The Hip Flexors And Extensors Are Targeted First Before Deeper Muscles Like The Piriformis and Adductors.
Stretch Progression
Stretching Is Gradually Progressed In Duration And Intensity.
The Program
Start (Weeks 1-4)
Three hip mobility workouts, 20 minutes each, performed once or twice per week.
In the first phase, we start with foundational hip stretches to gently introduce your body to the practice of mobility.
These beginner-friendly stretches target vital areas such as the hip flexors, glutes, and hamstrings, helping you build a solid foundation that prepares you for the more advanced stretches in the upcoming phases.
Build (Weeks 5-8)
In phase 2, we increase the intensity and duration of your stretches.
This phase includes more advanced stretches targeting the hip's deeper muscles, such as the piriformis and the adductors.
Advance (Weeks 9-12)
In this final phase, we take your mobility training to the next level with longer hold times and advanced techniques like contract-relax stretching.
This phase is designed to maximize your hip mobility and ensure long-lasting results.
You'll be holding stretches for extended periods, engaging in deeper muscle work, and incorporating dynamic movements that challenge your range of motion.
Mobile Hips
RESULTS
After you complete Mobile Hips, you'll experience a significant improvement in your hip mobility, which can enhance your performance in physical activities and contribute to a pain-free lifestyle. This program can be used on its own or in conjunction with any of our programs!
Whether you're a beginner or looking to enhance your current hip mobility, this 12-week program is tailored to guide you through every step of the journey.
