HIP HEALTH FOR ATHLETES (NO GYM)
Kinesis Integrated Performance
Strength & Conditioning, Marathon, Triathlon, Track & Field, Football , SoccerNO GYM NEEDED! Hip health is paramount for performance success in any sport. A combination of: functional range of motion, stability, strength and power must be displayed in a multi-planar fashion. Of the above requirements one often overlooked factor is trunk or core stability. We have used our extensive experience with athletes of all levels and identified key deficits that are often overlooked. This program is meant to completely revamp your hip health and function in 8 weeks!
The Hip Health for Athletes program is meant to address common areas that are under-trained and often overlooked. We tackle this through 2 separate hip mobility days, 2 hip strength days and 1 dynamic hip day.
A1
Hip Cars - Half Kneeling
2 x 5
A2
Knee Drop
2 x 5
A3
90/90
2 x 5
A4
Adductor Mobility
2 x 5
A5
HIP Mob with Hammy Curl
2 x 5
A6
seated hip hinge
2 x 10
A7
1/2 Turkish Get Up
2 x 5
A1
Posterior Pelvic Tilt
2 x 10
A2
Single Leg Raised hip Bridges
2 x 10
A3
Hip Flexor Pulls in plank
2 x 10
B1
Storks
2 x 10
B2
TRX Curtsy Lunge
2 x 10
C1
Single Leg Step Down
2 x 10
C2
Miniband Band Goblet Squat
2 x 10 @ 20 lb
A
Lower Body Foam Roll
1 x 10:00
A1
Hip Airplanes
2 x 5
A2
Thoracic + Adductor Mobility
2 x 5
A3
Hip Internal / External Rotation
2 x 5
A4
Lower leg traction
2 x 5
A5
Hip Flexor Contract Release
2 x 5
A6
Banded Reverse Hip Hinge
2 x 10
A7
Downward Dog to Lunge Rotation
2 x 5
A1
Assisted Reverse Nordics
2 x 7
A2
Resistance Band Hip Drives
2 x 15
A3
Banded Bird Dog
2 x 10
B1
Copenhagen Plank
2 x 10
B2
Adductor Pulls
2 x 10
C1
Ball Guided Single Leg Deadlift
2 x 10
C2
Kettlebell Deadlift
2 x 10 @ 6
A
Lower Body Foam Roll
1 x 10:00
A1
Half Kneeling Low to Hi Chop
2 x 10 @ 6
A2
Half Kneel Chop
2 x 10 @ 6
B1
Lateral jumps with Stability
2 x 10 @ 6
B2
Single Leg Medball Side Throw
2 x 10 @ 6
C1
Kettlebell Swing
2 x 10
C2
Skips
2 x 5 @ 5
Christopher Lee
Chris has coached Olympic Medalists and World Championship Podium winners as well athletes of all abilities!
We are here to help! However, it is up to you to level up! The program is here to guide you, but you need to get after it!
Get HIP HEALTH FOR ATHLETES (NO GYM)
ADAM GOUCHER
OLYMPIAN
Verified Athlete"Looking back, if I was able to work with Chris throughout my career, there’s not a doubt in my mind that I would have been healthier and stronger and made more Olympic Teams. Simply put, Chris is the best at what he does. If you want to be the best at what you do, you should be working with Chris!"
Abby Hall
2nd Place UTMB
Verified Athlete"Before working with Kinesis & Chris, I believe I was leaving potential out on the table. Chris has helped me not only develop consistent habits around strength work, but master the details required for it to become an unshakeable part of my foundation. His knowledge is unparalleled!"
Morgan Pearson
Olympic Silver Medalist
Verified Athlete"I love working with Coach Chris Lee. He has a realistic approach to strength training in which he aimed to help me compete at the highest level in my sport not just max out in the weight room. I also appreciated his willingness to learn, and was never just settled on a certain way of doing things"
Jesse Frank
Triathlete / Marathoner
Verified Athlete"After 12 years of triathlon training, I made the switch to dedicated run training. After following Chris’ strength plan at the start of my first real run block, I FAR exceeded my time expectations for a tune up half marathon. Safe to say, his plan is working pretty dang well!"
