Restore and Reinforce Hip Program
Modern Athlete Strength Systems
MobilityImproving performance is all about identifying your performance gaps and then attacking them through training.
Hip strength and range of motion are often limiting factors in developing the squat, as well as moving efficiently in occupational gear for our military and first responders.
Restore and Reinforce is built to improve hip range of motion and strengthen those new ranges so they transfer directly to performance.
A big squat—or moving like an athlete—isn’t built ONLY by stacking more plates on the bar. It’s built by putting the body into positions that create a biomechanical advantage.
Restore and Reinforce gives you the mobility, strength, and positional control to move better under load—so your training, and your job, aren’t limited by your hips.
A
Restore and Reinforce HIP PROGRAM INTRO
Prep
B
3D Hip Warm-up
1. Perform 10 knee drive hip switches each leg (1 rep= 1 forward knee drive + 1 abducted knee drive) 2. Perform 20 lateral lunge sways (10 to each side) 3. Perform 5 reverse step overhead reaches on each leg 4. Perform 20 banded lateral bounds on each side
Prep
C
Banded Hip Mobilization Series
Perform 1 minute of each mobilization. If one direction feels particularly beneficial and production, feel free to spend longer there.
D1
Bench supported hip IR mobilization
1 x 10
D2
Bearsit hip rotations
1 x 15
E1
Drop in lateral lunge
2 x 20
E2
Bridge with resisted hip flexion
2 x 10
F
Standing hip CARs
1 x 5
Prep
A
3D Hip Warm-up
1. Perform 10 knee drive hip switches each leg (1 rep= 1 forward knee drive + 1 abducted knee drive) 2. Perform 20 lateral lunge sways (10 to each side) 3. Perform 5 reverse step overhead reaches on each leg 4. Perform 20 banded lateral bounds on each side
Prep
B
Banded Hip Mobilization Series
Perform 1 minute of each mobilization. If one direction feels particularly beneficial and production, feel free to spend longer than 1 minute there
C1
Supine hip IR axials
1 x 15
C2
90/90 hip ER sliders
1 x 10
D1
Rotational coppenhagen plank (short lever)
2 x 15
D2
Hip flexor rockback
2 x 10
E
Hip CARs (sidelying)
1 x 5
Prep
A
3D Hip Warm-up
1. Perform 10 knee drive hip switches each leg (1 rep= 1 forward knee drive + 1 abducted knee drive) 2. Perform 20 lateral lunge sways (10 to each side) 3. Perform 5 reverse step overhead reaches on each leg 4. Perform 20 banded lateral bounds on each side
Prep
B
Banded Hip Mobilization Series
Perform 1 minute of each mobilization. If one direction feels particularly beneficial and production, feel free to spend longer than 1 minute there.
C1
Hip internal rotation rock backs
1 x 15
C2
Bench supported hip rotations
1 x 15
D1
Hanging glute bridge
2 x 15
D2
Single leg adductor hinge
2 x 10
E
Half-kneeling hip CARs
1 x 5
Dr. Jamie Mraz, DPT, OCS, CSCS
Jamie is Doctor of Physical Therapy and Board Certified Orthopedic Specialist with 11 years experience working in the tactical setting. She is passionate about helping athletes train proactively against unwanted injuries and limitations.
