Mobility-Doc

Track & Field
Coach
Team Mobility-Doc

Hip and groin injuries are incredibly common for all throwing athletes. This program was created to both rehab and prevent them. This exact program has worked for olympians and will definitely work for you. 

When your hip or groin is hurting you, you should perform this program more regularly. But when you are feeling perfectly normal you only need to do the recovery portion of this routine every day. Use the recovery portion as good daily muscle and joint hygiene. 

We broke this program up into foam rolling, static stretching, dynamic stretching, and core exercises. You should perform everything together at a much as possible except for the core circuit. 

Remember that while a DIY approach to your health is extremely important you should always be safe. If at any time you are concerned about what you are feeling you should reach out to us for a formal evaluation (online or in person) or schedule with another medical professional.

Features
7 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
You really don't need anything for this program in order for it to be effective. This was made for you to be able to do at home // in the gym // or on the field. 
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Sample Week
Week 1 of 4-week program
Sunday
Hip & Groin Day 1 with Conditioning

A1

Foam Roll Groin MoveRight

1 x 2:00

A2

Foam Roll Quad (MoveRight)

1 x 2:00

B1

Half kneeling hip flexor/quad stretch (MoveRight)

1 x 1:00

B2

Quad Chair Stretch

1 x 1:00

B3

Elevated Pigeon (MoveRight)

2 x 1:00

C1

Dynamic Runners Hamstring stretch

1 x 30

C2

Standing Hip Circle

1 x 30

D1

Alternating Hollow Hold

3 x 20

D2

Adductor Side Plank

3 x 1:00

D3

Arch to Hollow Rolls

3 x 10

Monday
Hip & Groin Recovery Day

A1

Foam Roll Groin MoveRight

1 x 2:00

A2

Foam Roll Quad (MoveRight)

1 x 2:00

B1

Half kneeling hip flexor/quad stretch (MoveRight)

1 x 1:00

B2

Quad Chair Stretch

1 x 1:00

B3

Elevated Pigeon (MoveRight)

2 x 1:00

C1

Dynamic Runners Hamstring stretch

1 x 30

C2

Standing Hip Circle

1 x 30

Tuesday
Hip & Groin Day 2 With Conditioning

A1

Foam Roll Groin MoveRight

1 x 2:00

A2

Foam Roll Quad (MoveRight)

1 x 2:00

B1

Half kneeling hip flexor/quad stretch (MoveRight)

1 x 1:00

B2

Quad Chair Stretch

1 x 1:00

B3

Elevated Pigeon (MoveRight)

2 x 1:00

C1

Dynamic Runners Hamstring stretch

1 x 30

C2

Standing Hip Circle

1 x 30

D1

Flutter kicks

3 x 30

D2

Side Plank Leg Circles

3 x 30

D3

Alternating Side Plank

3 x 30

Wednesday
Hip & Groin Recovery Day

A1

Foam Roll Groin MoveRight

1 x 2:00

A2

Foam Roll Quad (MoveRight)

1 x 2:00

B1

Half kneeling hip flexor/quad stretch (MoveRight)

1 x 1:00

B2

Quad Chair Stretch

1 x 1:00

B3

Elevated Pigeon (MoveRight)

2 x 1:00

C1

Dynamic Runners Hamstring stretch

1 x 30

C2

Standing Hip Circle

1 x 30

Thursday
Hip & Groin Day 3 With Conditioning

A1

Foam Roll Groin MoveRight

1 x 2:00

A2

Foam Roll Quad (MoveRight)

1 x 2:00

B1

Half kneeling hip flexor/quad stretch (MoveRight)

1 x 1:00

B2

Quad Chair Stretch

1 x 1:00

B3

Elevated Pigeon (MoveRight)

2 x 1:00

C1

Dynamic Runners Hamstring stretch

1 x 30

C2

Standing Hip Circle

1 x 30

D1

Elevated Single Leg Bridge (MoveRight)

3 x 20

D2

Side Plank with Hip Abduction

3 x 20

D3

Cossack Squat (MoveRight)

3 x 20

Friday
Hip & Groin Recovery Day

A1

Foam Roll Groin MoveRight

1 x 2:00

A2

Foam Roll Quad (MoveRight)

1 x 2:00

B1

Half kneeling hip flexor/quad stretch (MoveRight)

1 x 1:00

B2

Quad Chair Stretch

1 x 1:00

B3

Elevated Pigeon (MoveRight)

2 x 1:00

C1

Dynamic Runners Hamstring stretch

1 x 30

C2

Standing Hip Circle

1 x 30

Saturday
Hip & Groin Recovery Day

A1

Foam Roll Groin MoveRight

1 x 2:00

A2

Foam Roll Quad (MoveRight)

1 x 2:00

B1

Half kneeling hip flexor/quad stretch (MoveRight)

1 x 1:00

B2

Quad Chair Stretch

1 x 1:00

B3

Elevated Pigeon (MoveRight)

2 x 1:00

C1

Dynamic Runners Hamstring stretch

1 x 30

C2

Standing Hip Circle

1 x 30

Groin & Hip Recovery For Throwers