Hips That Hold
True Grind Systems
MobilityMost people have the range. They just can’t control it. Hips That Hold is a 6-week program built to improve hip control, stability, and usable mobility. You’ll learn how to move your hips without losing your position, stabilize your torso, and build strength in the ranges that matter. Each workout is short, focused, and progressive. You’ll move from basic control to more dynamic, athletic movement without jumping ahead. If you feel tight, unstable, or out of sync, this gives you a clear plan to fix it.
A
Supine Pelvic Tilts
2 x 8
B1
Shin Box
3 x 5
B2
Side Lying Roller Hikes
3 x 6
C1
Adductor Rocks
2 x 6
C2
Bodyweight Hip Bridge
2 x 6
A
Supine Pelvic Tilts
2 x 8
B1
Shin Box Folds
3 x 5
B2
Side Lying Roller Hikes
3 x 6
C1
Bodyweight Hip Bridge
2 x 8
C2
Deadbug
2 x 6
A1
Supine Pelvic Tilts
2 x 8
A2
Side Lying Roller Hikes
2 x 8
B1
Shin Box Folds
3 x 6
B2
Hip Bridge with March
3 x 6
C
RDL with Forward Reach
3 x 6
Brandon Janecka
I earned my degree in Exercise & Sports Science from Texas State University and have been coaching since 2012, working with thousands of athletes, including those in the NCAA, MLB, NFL, and AVP. I specialize in training rotational athletes, focusing on movement quality to enhance performance and reduce injury risk. Since 2015, I’ve owned and operated a performance facility in Texas.
