Bulletproof your Hips Program
Performance Explored
Are you having issues with your hips, wanting to improve the capabilities of your hips, or working with clients that fall into one of those categories?
This six week program consists of 3 training days a week focusing on the hips EXPLORING ROTATION, ADDRESSING TENSION, RESTORING RANGE OF MOTION AND STRENGTHENING RANGE OF MOTION.
EVERY training session includes videos for each exercise with coaching cues and the context why you are doing them programmed out for 6 weeks!
A
Welcome to the Bulletproof Your Hips Program
1 x 1
B1
Shin Box Rotation
2 x 8
B2
Adductor Rock to Hip Walk Out
2 x 8
C1
Glute Mobilization
2 x 8
C2
Gorilla Sits
2 x 8
D1
Facing Wall Hip Airplane
2 x 8
D2
Lateral Squat
2 x 8
A1
Plank
3 x 5
A2
Deadbug
3 x 8
B1
90/90 Tennis Ball
2 x 2 @ 10
B2
Groin Squeeze
2 x 3 @ 5
C1
Side Bridge Adductor Scissor
3 x 2 @ 15
C2
Standing Hip Flexion Supported with ISO Hold
3 x 1 @ 10
A
End of Week 1 of the Bulletproof Your Hips Program
1 x 1
B1
Shin Box Fold
2 x 8
B2
Heel Clicks
2 x 8
C1
Birddog to Gecko
3 x 6
C2
Facing Wall Hip Circle Rotations
3 x 6
D1
Rotating Split Squat
3 x 8
D2
Incline Pigeon Rotation
3 x 6
Explore Rotation - Address Tension - Restore Range of Motion - Strengthen Range of Motion
Get Bulletproof your Hips Program
Justin Lima, PhD
Director of Performance at Towson
Verified Athlete"I’ve been a huge fan of Vernon’s work for years. I love this program design, exercise description, and video demonstration for each training day. I would recommend coaches and athletes alike get this to aid in the health of their hips as this compliments your weight training sessions well."
Molly Binetti
Director of Performance - USC
Verified Athlete"This program has been a game-changer not only for myself but for the athletes I work with. It has helped me explore movement on a different level and equipped me with better tools as a coach. I love Vernon's creative approach to movement exploration and will definitely be continuing this program."
Jalyn Holmes
NFL Defensive Lineman
Verified Athlete"The Hip Program is FIRE! This program is golden for my workouts getting ready for camp and I will be using them during the season to increase mobility so I can be ready for Sunday's! Good work brother!"
