BK Performance

Coach
Bret Kelly

Get ready to upgrade your hip health and wellness with our online workout program. Whether you're an athlete pushing for peak performance or just want better everyday mobility, our workouts are tailored to fit your needs and help you reach your goals.

Our approach covers all bases: building strength, improving flexibility, and enhancing stability to keep you injury-free and thriving in the long run. With a mix of innovative exercises, proven techniques, and personalized support, our program puts you back in control of your hip health, allowing you to unleash your true potential."

Features
6 sessions per week
Must use App app to view and log training
Program Training
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Sample Week
Week 1 of 4-week program
Sunday
Banded Mobility and Strength 

A1

Reverse Lunge Slider

2 x 10

A2

Hip Flexor + Lateral Tension

2 x 0:30

A3

Pigeon Stretch + Band Tension

2 x 0:30

B1

1 Leg RDL

3 x 10

B2

Curtsy Lunge

3 x 10

B3

RFE Hip IR

3 x 10

B4

Copenhagen Planks

3 x 20

Monday
Foam roll & Mini Bands

A

Foam Roll Technique

1 x 5:00

B

BK Hip Flow 1

1 x 10:00

C

Mini Band Series

3 x 10

Tuesday
Mobility, FRC, & Stability 

A1

1/2 Kneeling Hip Flexor

2 x 0:30

A2

Shin Box Rotations

2 x 10

A3

Quadruped Groin Stretch

2 x 10

A4

Bridge + Rotations

2 x 10

A5

Pigeon Stretch

2 x 0:30

A6

World's Greatest Stretch

2 x 10

B1

FRC - Shin Box IR

2 x 5

B2

FRC Hip flexor

2 x 5

B3

Quadruped Hip Circles

2 x 5

B4

Bridge + Abduction

2 x 10

C1

Balance + Peripheral vision

3 x 0:30

C2

Single Leg Step Down

3 x 10

Wednesday
Foam roll & Mini Bands

A1

Active Release - Quads

2 x 0:30

A2

Active Release - Hamstrings

2 x 0:30

B

BK Hip Flow 1

1 x 10:00

C

Mini Band Series

3 x 10

Thursday
 FRC & Strength

A1

FRC - Shin Box IR

2 x 5

A2

FRC Hip flexor

2 x 5

A3

Quadruped Hip Circles

2 x 5

A4

Bridge + Abduction

2 x 10

B1

Pause Split Squat

3 x 0:30

B2

Goblet Squats

3 x 10

B3

Switching Split Squat Jumps

3 x 5

B4

Lateral Lunge - Slider

3 x 10

Friday
Recovery

A

Bike

1 x 15:00

B

Outdoor Meditation

1 x 5:00

The Complete Hip Mobility & Strength Program