HIP CORRECTIVE
Fortitude Gym HQ
Strength & ConditioningHIP CORRECTIVE
12 Week Corrective Exercise Program focusing on Remedial Hip Mobility. Will help improve Squat Depth by increasing hip range of motion and joint capsule space. Designed to compliment all of our digital training programs & training program downloads, exercises are rotated and progressed every 3 weeks to challenge you and eliminate weakness in this area. Program can be completed on WED / SAT OFF days, or as warmup or post work on training days.
Prep
A
Roll A
You will need the following for this series: Foam Roller Complete 10 Passes At Each Position: Psoas - TFL - Quad - IT Band Adductors - Low / Mid / High Glute - Side/Side Calf - High / Lo Lower Back Upper Back Lat / Extension / Lat
B1
Hip: Distraction: IR: Wall
1 x 1:00
B2
Hip: IR: KB: Quad
1 x 10
B3
Hip: Distraction: One Knee
1 x 1:00
B4
Hip: Distraction: Supine
1 x 1:00
B5
Roll: Glute: Smash & Floss
1 x 1:00
C1
Carry: Double: Low
2 x 10
C2
Bridge: Glute: DL: Iso
2 x 0:10
C3
Bridge: Front Elbow
2 x 0:10
Recovery
D
Post Stretch: Wall A
Hold Each Position For 60 Seconds Each: Straight Leg Hamstring Straight Leg Glute V-Sit Squat - Arms Pushing Knees Out
Prep
A
Roll A
You will need the following for this series: Foam Roller Complete 10 Passes At Each Position: Psoas - TFL - Quad - IT Band Adductors - Low / Mid / High Glute - Side/Side Calf - High / Lo Lower Back Upper Back Lat / Extension / Lat
B1
Hip: Distraction: IR: Wall
1 x 1:00
B2
Hip: IR: KB: Quad
1 x 10
B3
Hip: Distraction: One Knee
1 x 1:00
B4
Hip: Distraction: Supine
1 x 1:00
B5
Roll: Glute: Smash & Floss
1 x 1:00
C1
Carry: Double: Low
2 x 10
C2
Bridge: Glute: DL: Iso
2 x 0:10
C3
Bridge: Front Elbow
2 x 0:10
Recovery
D
Post Stretch: Wall A
Hold Each Position For 60 Seconds Each: Straight Leg Hamstring Straight Leg Glute V-Sit Squat - Arms Pushing Knees Out
Sal Alosi
Sal Alosi has been a leader in the Strength & Conditioning field for the past 20 years working in private, collegiate, and professional settings. Most notably, Sal spent 6 years at UCLA where he developed 31 NFL draft pics, including 6 first rounders. Coach is currently the Founder & Head Coach at Fortitude Gym HQ in Chandler, Arizona.
Improve your hip mobility and increase your ability to Squat Low & Pain Free now!
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