BK Performance
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."
Features6 sessions per week
Must use App app to view and log training
Program Training
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
A
Foam Roll Technique
1 x 5:00
B
BK Hip Flow 1
1 x 10:00
C
Mini Band Series
3 x 10
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
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
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
A
Bike
1 x 15:00
B
Outdoor Meditation
1 x 5:00
