The Center of Movement

Coach
Matt TCOM

6 weeks of BODYWEIGHT programming (gym access not required)
4 days per week programmed exercises +1 day per week "follow along" flow style video
App monitored by clinicians to answer questions and navigate your injury/pain

Features
5 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
No Equipment Necessary Light bands or a yoga block can be helpful for some movements. 
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Sample Week
Week 1 of 8-week program
Sunday
Day 1 - Low Back Stretches

A1

Half Kneeling Front Hip Circles

2 x 10

A2

Kneeing Hip Car

2 x 8

A3

Hip Flexor to Hamstring Stretch

2 x 10

A4

Half Kneeling adductor Lunge

2 x 10

A5

Half frogger Rock Backs

2 x 10

Monday
Day 2 - Hip Rotation

A1

Kneeling Lunge to Side Lunge

2 x 8

A2

90/90 External Rotation Grooving

2 x 10

A3

90:90 Hip Transition

2 x 10

A4

Cossack Skater Squat Strides

2 x 10

Tuesday
Day 3 - Stability/Hamstring

A1

Standing Hip CAR

2 x 4

A2

Hip CARs

2 x 4

A3

Hip Axial Rotations

2 x 8

A4

High knee to 3 point touch

2 x 6

A5

B Stance RDL

2 x 12

Thursday
Day 4 - Groin Stretch/Strengthen

A1

Shin box to step through

2 x 8

A2

Frogger Rock Backs

2 x 12

A3

Frogger Single leg Hovers

2 x 12

A4

Gorilla Squats

2 x 15

Friday
Day 5 - Hip Rotation (Long)

A1

Tempo Squat

1 x 10

A2

90:90 External Rotation

1 x 1

A3

90:90 Internal Rotation PAILS RAILS

1 x 1

A4

90:90 Hip Transition

1 x 5

A5

Bear Sit PAILs:RAILs

1 x 1

A6

Side Lying Hip CAR

1 x 5

A7

Gorilla Squats

1 x 10

6 Week Hip Health Challenge 10/21