Spencer Boyd Fitness Limited

Mobility
Coach
Spencer Boyd

Hip mobility program to improve range of motion. It also incorporates strengthening exercises to help maintain new range of motion established.

Features
3 sessions per week
Must use App app to view and log training
Program Training
$35
Get Introduction to Hip Mobility
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Prevent/Alleviate Lower Back Pain
If an individual doesn't have enough hip mobility this can lead to over compensation with the muscles of the lower back.
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Improved Athleticism
Allows more power movements and movements to be efficient
Features
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Programming 3 days per week
3 Hip Mobility sessions per week to help you improve and maintain your hip mobility
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
This is  Bodyweight program. However // you can incorporate equipment into some of the exercises.
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Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1

A1

World's Greatest Stretch (2)

3 x 10

A2

90/90

3 x 10

A3

Deadbug Heeltaps

3 x 10

B1

Sprinter Stretch

3 x 8

B2

Half Kneeling Lateral Weight Shift

3 x 8

B3

Figure 4 Rock Backs

3 x 8

C1

Rotational Squat

3 x 10

C2

B Stance Crossover

3 x 10

C3

Hamstring Bridge Walkouts

3 x 8

Tuesday
Week 1 Day 3

A1

Dynamic Down Dog

3 x 10

A2

Side Plank Rotations

3 x 8

B1

Standing Hip CARs

3 x 6

B2

90/90 Supported ER Lowers

3 x 6

B3

90/90Supported IR Twists

3 x 6

C1

Wall Supported Hip Airplanes

3 x 8

C2

Supported Shin Box Negative

3 x 5

C3

Glute Bridge (2)

3 x 10

Thursday
Week 1 Day 5

A1

Lateral Lunge + Rotational Reach

3 x 8

A2

Front Plank

3 x 20

B1

World's Greatest Stretch Knee Drops

3 x 8

B2

Hamstring Rock Backs

3 x 8

B3

Heel Clicks

3 x 8

C1

Half Kneeling Hip Flexion Iso Hold

3 x 10

C2

Adductor Rock Backs

3 x 8

C3

Side Plank Glute Bridge

3 x 6

Coach
More from Spencer Boyd Fitness Limited
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Introduction to Hip Mobility
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