Your hips play a HUGE role in athletic development as well as performance with most lower body exercises. This includes sprinting, squatting, dead-lifting, or anything else you can think of with regards to lower body movement. When it comes to keeping the body supple and strong it is important to know that having usable flexibility will keep you in the game much longer.
A lot of people have trouble figuring out where to start. I believe whether you are an everyday human being, a weekend warrior athlete, or a competitive athlete you need to master the basics.
This 12 week program will serve as your guide to obtaining the movement in your hips you have always needed.
If you want to be a bad-ass on the field, in the gym, or just for life you are going to want strong hips.
This is where you start.
A1
prone hip axial rotations
1 x 10
A2
Standing Hip CAR
1 x 5
A3
Standing Hip Axial Rotations
1 x 10
A4
1/2 hip CAR
1 x 5
B
seated hip sleeper stretch
3 x 0:20
C
seated hip IR pull aparts
1 x 10
D
90/90 switch
1 x 2:00
A1
prone hip axial rotations
1 x 10
A2
Standing Hip CAR
1 x 5
A3
Standing Hip Axial Rotations
1 x 10
A4
1/2 hip CAR
1 x 5
B
Side Lying ER Passive Range Hold
1 x 5
C
quadruped figure 4 stretch
1 x 2:30
D
90/90 ER kinetic stretch
2 x 10
E
shin box press up
1 x 2:00
A1
prone hip axial rotations
1 x 10
A2
Standing Hip CAR
1 x 5
A3
Standing Hip Axial Rotations
1 x 10
A4
1/2 hip CAR
1 x 5
B
seated hip sleeper stretch
3 x 0:20
C
seated hip IR pull aparts
1 x 10
D
90/90 switch
1 x 2:00
A1
prone hip axial rotations
1 x 10
A2
Standing Hip CAR
1 x 5
A3
Standing Hip Axial Rotations
1 x 10
A4
1/2 hip CAR
1 x 5
B
Side Lying ER Passive Range Hold
1 x 5
C
quadruped figure 4 stretch
1 x 2:30
D
90/90 ER kinetic stretch
2 x 10
E
shin box press up
1 x 2:00
A1
prone hip axial rotations
1 x 10
A2
Standing Hip CAR
1 x 5
A3
Standing Hip Axial Rotations
1 x 10
A4
1/2 hip CAR
1 x 5
B
seated hip sleeper stretch
3 x 0:20
C
seated hip IR pull aparts
1 x 10
D
90/90 switch
1 x 2:00
A1
prone hip axial rotations
1 x 10
A2
Standing Hip CAR
1 x 5
A3
Standing Hip Axial Rotations
1 x 10
A4
1/2 hip CAR
1 x 5
B
Side Lying ER Passive Range Hold
1 x 5
C
quadruped figure 4 stretch
1 x 2:30
D
90/90 ER kinetic stretch
2 x 10
E
shin box press up
1 x 2:00
A1
prone hip axial rotations
1 x 10
A2
Standing Hip CAR
1 x 5
A3
Standing Hip Axial Rotations
1 x 10
A4
1/2 hip CAR
1 x 5