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Hip lock essentials Mulloc Sports

Jan Muller - Mulloc Sports Performance

Coach
Jan Muller

The hip lock, a synergy of co-contractions of the muscles around the hip and pelvis, stabilizes the pelvic region during high intensity movements. This concept was introduced by Frans Bosch and has proven very effective in improving performance and reducing injuries. This program builds the hip lock from the bottom-up and gets more challenging during 6 weeks with 50 exercises.

Over the years, developing a really strong hip lock has become a cornerstone of my training philosophy. I have seen drastic improvements in sprinting performance and reduction of injuries by building this muscle synergy with my athletes. So after a lot of thoughts, and some requests, I have decided to put my knowledge on how to build a solid foundation into this program.

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Faster & Stronger
A stronger muscle synergy around your hip and pelvis will improve your acceleration speed. The biggest force producing muscles attach to the pelvis, increasing it's stability will increase your speed!
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More stability
The improved co-contractions of the will stabilize your hip and pelvis. This will make you more robust against perturbations and interactions with your opponents!
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Fewer injury's
Injury's can have a huge negative impact on an athletes career. Reducing the likelihood of one should be the highest priority. Improving your hip lock, increases the stability around the hip and pelvis which in turn will reduce injury's
Features
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Programming 4 days per week
Structural progression to build your hip lock from the bottom-up! Contains 50 unique exercises
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Easy and intuitive app support on TrainHeroic
Equipment
Required
Box or Something stable to step on // Steady enough wall // Some sort of barbell and weights
Recommended
Aquabag or Tidal tank Highly recomended
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Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1

A

Hip lock introduction and explanation

1 x 1

B

Kneeling hip lock basic

3 x 8

C

Kneeling hip lock overhead

3 x 8

D

Hip lock Wall lock out

3 x 12

E

Hip lock lateral wall lock out reach up hand

3 x 8

Monday
Week 1 Day 2

A

Hip lock to box punch elastic overhead

3 x 8

B

Hip lock box punch up weight MS

3 x 6

C

Lunge to hip lock punch up elastic

3 x 8

D

Walking hip locks

3 x 12

Wednesday
Week 1 Day 4

A

Kneeling hip lock plate to shoulder

3 x 6

B

Kneeling hip lock diagonal ball to wall

3 x 8

C

Wall lock out spindle

3 x 8

D

Hip lock to wall ball tap MD

3 x 8

Thursday
Week 1 Day 5

A

Split squat to Hip lock to box BB

3 x 6

B

Sideway Hip lock to box

3 x 6

C

Jumping hip locks

3 x 12

D

Hip lock diver to AB snatch

3 x 8

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Get ahead of the competition

This program will give you the edge every athlete is looking for.

Get Hip lock essentials Mulloc Sports
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FAQs
Can i do this program on different days than scheduled?
Yes, I have scheduled 4 days a week on Monday, Tuesday, Thursday, Friday. This will give you a lot of learning opportunity. If other days fit better for you, that's no problem. However, I wouldn't recommend packing 2 days into 1 for example since the volume would become very high for a single day.
If the progression is too fast, can I go back to simpler exercises?
Yes this is no problem at all, some people will simply progress faster than others. You can simply switch between days to view the corresponding exercises.
The Proof
verified-athlete-avatar Feyenoord Rotterdam

Fully implemented into S/C Program

Verified Athlete

"Performance is up, Injuries are down"

verified-athlete-avatar Costello van Steenis

Professional MMA Fighter

Verified Athlete

"Training with this method and Jan has been a huge addition to my strength and conditioning program"

verified-athlete-avatar Margaux Stevins

International Rugby 7's for Belgium

Verified Athlete

"These exercises have helped my rehab and performance by a huge amount!"

Hip lock essentials Mulloc Sports