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HIP HEALTH FOR ATHLETES (NO GYM)

Kinesis Integrated Performance

Strength & Conditioning, Marathon, Triathlon, Track & Field, Football , Soccer
Coach
Christopher Lee

NO 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.

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Stronger & More Mobile Hips!
Get your hips stronger and more mobile to tackle the needs to your sport! Your hip function is the ultimate driver for athletic performance and health! MAKE SURE YOU TRAIN YOUR HIPS!
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BETTER HIPS = FASTER!
Healthy, stable and strong hips almost always means more speed. It also means more endurance and power. All of these things will suprise you when you finish the program!
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Healthy Hip = Happy Hips
Staying healthy and injury free is AWESOME! Staying injury free or getting injury free is a HUGE life changer!
Features
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all on an app.
Equipment
Required
Dumbbells // Resistance Bands (POWER & MINI) // Swissball // Slider Discs // Kettlebell // Raised platform or weight bench
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Sample Week
Week 1 of 8-week program
Sunday
 Hip Mobility Focus 1

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

Monday
Hip Strength 1

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

Tuesday
Foam Roll Lower Leg: Might as well do something while watching Netflix!

A

Lower Body Foam Roll

1 x 10:00

Wednesday
Hip Mobility Focus 2

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

Thursday
Hip Strength A2

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

Friday
Foam Roll Lower Leg: Might as well do something while watching Netflix!

A

Lower Body Foam Roll

1 x 10:00

Saturday
Hip Dynamics

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

Coach
coach-avatar Christopher Lee

Chris has coached Olympic Medalists and World Championship Podium winners as well athletes of all abilities!

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Take charge of your hips!

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)
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FAQs
Can I do this if I have an injury.
This program is meant for healthy athletes. If you are currently injured I would seek a physical therapist.
Who can benefit from this.
ALL ATHLETES. Everyone should be doing these exercises. Athletes that have struggled with hip issues in the past will benefit greatly from this!
When is the best time to use this?
Anytime is great! However, during the offseaon or early in a lead up to a big event or race!
Is there strength programming built in?
Some strength is built in, but this is a hip health specific program. We reccomend pairing with our Offseason strength program.
The Proof
verified-athlete-avatar 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!"

verified-athlete-avatar 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!"

verified-athlete-avatar 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"

verified-athlete-avatar 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!"

HIP HEALTH FOR ATHLETES (NO GYM)