Bulletproof Hips: Training by Dane Larsen in TrainHeroic

Dane Larsen Exercise Physiology

Coach

Dane Larsen

Features
1 sessions per week
Must use App app to view and log training
Program Training

$49

Get Bulletproof Hips

The Hip Joint

For most people, sitting down (not enough activity) or overuse (too much activity) without mobility causes a massive reduction in range of movement at the hip joint. This is the first pillar we attack! From there, poor hip stabilisers (ie the glutes) result in an unstable hip that can't generate good amounts of force - particularly on single leg which is most functional activities (walk, run etc)

Develop a Strong Kinetic Chain

In order to have a strong hip, we must also have strong adjacent joints otherwise we will "spill" or waste energy somewhere else along the chain. That's why we focus not only on the hip, but developing a strong core, and a stable foot so the hip can perform the way it needs to.

How Can We Help?

We believe that MOVEMENT IS MEDICINE - and an optimal functioning body is pain-free! We've worked with the best Physios, Surgeons, and Sports Doctors from Australia's highest codes of sport - meaning that you always get access to the cutting edge of sports science and the cheat sheet to bulletproofing your body!

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 5 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Mental Exercises

Structured mental training exercises to cultivate your inner strength

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coach will push you harder, know you better, and keep you going longer, all through an app.

Sample Week

Week 1 of 6-week program

Sunday

2023-12-07

Foam Roll ITB + Quad

1 x 3:00

Hips Trigger Point Release

1 x 5:00

Seated Hamstring Stretch

1 x 1:00

Hip Flexor Stretch

1 x 1:00

Straight Leg Calf Stretch

1 x 1:00

Adductor Rock Back

1 x 1:00

Cat Camel

1 x 1:00

Bow and Arrow

1 x 60

Recovery Breathing

1 x 5:00

Monday

2023-12-07

Band Corner Taps

2 x 12

Resisted Side Steps

2 x 12

Deadbug

2 x 12

Front Foot Elevated Split Squat

3 x 10

Arabesque

3 x 10

Single Leg Hip Raise

3 x 10

Foot Conditioning Circuit

3 x 1:00

Side Lying Abduction

3 x 15

Hamstring Bridge

3 x 0:30

Tuesday

2023-12-07

Foam Roll ITB + Quad

1 x 3:00

Hips Trigger Point Release

1 x 5:00

Seated Hamstring Stretch

1 x 1:00

Hip Flexor Stretch

1 x 1:00

Straight Leg Calf Stretch

1 x 1:00

Adductor Rock Back

1 x 1:00

Cat Camel

1 x 1:00

Bow and Arrow

1 x 60

Recovery Breathing

1 x 5:00

Wednesday

2023-12-07

Band Corner Taps

2 x 12

Resisted Side Steps

2 x 12

Deadbug

2 x 12

Front Foot Elevated Split Squat

3 x 10

Arabesque

3 x 10

Single Leg Hip Raise

3 x 10

Foot Conditioning Circuit

3 x 1:00

Side Lying Abduction

3 x 15

Hamstring Bridge

3 x 0:30

Thursday

2023-12-07

Foam Roll ITB + Quad

1 x 3:00

Hips Trigger Point Release

1 x 5:00

Seated Hamstring Stretch

1 x 1:00

Hip Flexor Stretch

1 x 1:00

Straight Leg Calf Stretch

1 x 1:00

Adductor Rock Back

1 x 1:00

Cat Camel

1 x 1:00

Bow and Arrow

1 x 60

Recovery Breathing

1 x 5:00

Coach

More from Dane Larsen Exercise Physiology

Dane Larsen

I help people MOVE BETTER, get PAIN-FREE, and BIO-HACK the system ?????????? Exercise Physiologist | Strength Rehab Coach

The Proof

Desiree Cullen

Lateral Hip Pain

Verified Athlete

"Dane is fabulous. He has managed to get me back running pain free! He is passionate, patient and enthusiastic and genuinely cares. He also puts up with all my complaining which is always a bonus 🌟"

Wiliam Tumiseee

Hamstring Strain

Verified Athlete

"Dane is great. He delivers good exercise programs which have helped me recover from injury quickly. High recommend."

Kai Woods

Chronic Adductor Strain

Verified Athlete

"Great guy, really knows his stuff. Has helped me a lot with my injuries/rehab. Would definitely recommend to anyone."