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HEALTHY HIPS Program

Phl Cui

Mobility, Strength & Conditioning, Functional Training
Coach
PHL CUI

Stop Stretching Your Hips. Start Building Them

Your hips feel tight because they are weak at their end ranges, restricted in rotation, and limited in extension. Your nervous system is effectively "braking" your movement because it doesn’t trust the positions you’re forcing it into.

The Healthy Hips Program: Your 8-Week Blueprint is a plug-and-play mobility system designed to restore how hips are meant to move - strong, stable, and free in every direction.

Whether you are a runner, a lifter, or someone looking to future-proof their body, this program bridges the gap between "feeling tight" and "moving fluidly."

If you can commit to 3 days a week, you can transform your lower body resiliency. In just 15–20 minutes per session, you’ll develop:

Active Hip Rotation: Unlock the "hidden" range of motion that saves your knees and lower back.

Powerful Extension: Build the strength needed for a faster stride and a heavier squat.

Controlled Depth: Reach your true potential in the gym without the "pinch."

Nervous System Trust: Teach your body to feel safe and strong in deep, athletic positions.

$50
Get HEALTHY HIPS Program
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Reduce Hip Tightness & Discomfort
Instead of chasing stretches, you’ll restore strength and control where your hips actually need it - so stiffness fades naturally.
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Improve Squats, Running & Daily Movement
Healthier hips mean smoother mechanics, less compensation, and better performance across all training styles. Train internal rotation, external rotation, abduction, adduction, and hip extension - not just one piece of the puzzle.
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Train for Longevity
Not Just Short-Term Relief. Short sessions. Smart progressions. Sustainable results that carry into the next decade of movement.
Features
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Programming 3 days per week
This is a plug-and-play program you can drop straight into your existing training week. No need to change your split - just plug this in and go.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Static programs are outdated. Dynamic coaching, real feedback, and long-term progress all happen in-app.
Equipment
Required
Resistance Band
Recommended
Dumbells / Weight plate
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Sample Week
Week 1 of 8-week program
Sunday
DAY 1 - HIP OPENING + INTERNAL ROTATION

A

Fire Hydrant

2 x 10

B

Kneeling Side Lunge

2 x 6 @ 20

C

90/90 Reach

2 x 8

D1

Banded Internal Rotation Hinge

2 x 10 @ 5

D2

Bench IR Hinge

E

Frog Pose

2 x 0:45

F

Horse Stance Squat & Hold

2 x 8 @ 10

Tuesday
DAY 2 -  PANCAKE STRENGTH & COMPRESSION

A

Wide Stance Good Mornings

2 x 10

B

Weighted Butterfly

2 x 10 @ 30

C

Supine Wall Straddle

2 x 1:00

D1

Cossack Squat w. Band

2 x 6

D2

Cossack Squat Shifts

2 x 6

Thursday
DAY 3 - END RANGE +  HIP EXT. HIP EXT

A

Elephant Walks

2 x 8

B

Adductor Rockbacks / Half Frog

2 x 8 @ 0:10

C

Side Split Slide Outs

2 x 6

D

Alt Cossacks (Goblet Hold)

2 x 6

E

Pancake Stretch w. band

2 x 6 @ 10

Saturday
FLOW A

Recovery

A

5min Mobility Flow (Hips)

60sec in each position - Figure 4 Glute bridge hold (L) - Figure 4 Glute bridge hold (R) - SL Hamstring hinge (L) - SL Hamstring hinge (L) - Deep squat to fold

Coach
More from Phl Cui
coach-avatar PHL CUI

A Mobility & Calisthenics first Strength & Mobility Coach | 12+ Years Experience Helping athletes and everyday movers build strong, mobile hips and resilient bodies. Train smart. Move well. Stay in the game.

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You don’t need more stretching

You need hips that are strong enough to move freely, stable enough to trust, and resilient enough to last. If you want movement that feels confident, capable, and pain-free - this is where you start. Train your hips. Protect your movement. Stay in the ga

Get HEALTHY HIPS Program
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FAQs
Is this program for beginners or experienced athletes?
Both. The movements scale easily, making this effective for anyone - from desk-bound professionals to high-performing athletes.
Do I need special equipment or a gym?
No. You’ll only need floor space, a wall, and optional blocks. It works at home or in the gym.
How does this fit with my current training?
This is a plug-in program. You don’t need to change your split or workouts - just layer this in 3x per week for better movement and recovery.
HEALTHY HIPS Program
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