The Ultimate Hip Program

Movement by Matt

Mobility, Personal Training, Functional Training
Coach
Matt Penny

This hip mobility program uses Functional Range Conditioning techniques to increase your range of motion, improve control of the hip and increase confidence stability. This is an easy to digest, highly effective 8 week program that can be repeated multiple times while still continuing to grain more value and performance.

Coach Matt's Certifications: Functional Range Conditioning Mobility Specialist, Functional Range Assessment, Functional Range Strength Coach, Kinstretch, Onnit Kettlebell Specialist, Animal Flow Instructor

$46
Get The Ultimate Hip Program
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IMPROVED FLEXIBILITY & MOBILITY
Through the 8 week program we will create more flexibility, improve mobility and give you more control over your hips. Through stretching and strengthening with specific approaches we will unlock new abilities and give you more freedom.
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REDUCTION IN JOINT PAIN
This program will cause a reduction in joint pain. We will use Controlled Articular Rotations (CARs) to help increase synovial fluid (healthy fluid) to the joint. This will provide additional lubrication and a reduction in joint inflammation.
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INCREASED STRENGTH
Increased strength will be a side-effect of improving mobility, control and stability. Though we won't do traditional weight lifting in the program, we will use end range max effort isometrics on the hip (PAILs/RAILs) which will illicit a serious strength response and change of connective tissue and muscle fibers surrounding the hip.
Features
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Programming 3 days per week
each session will train aprox. 30 minutes and will leave you feeling mobile and strong
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Learn to Control
This type of training teaches you to better control your body, making your muscle/mind connection stronger and more reliable when you need it most.
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Exercise Video Guidance
Each exercise is accompanied with Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Your coach will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Bands // Yoga Blocks
Recommended
Ankle Weights
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Sample Week
Week 1 of 8-week program
Sunday
90/90 Base Position Basics

A

Tabletop Hip CAR

1 x 5

B

Standing Hip CAR

1 x 5

C

Side Lying Hip CAR

1 x 5

D1

90/90 Hip internal Rotation Lift Off

1 x 5

D2

90/90 Hip Internal Rotation PAILs/RAILs

120, 30 @ 0, 50

D3

90/90 Hip internal Rotation Lift Off

1 x 5

E1

90/90 Hip External Rotation Lift Off

1 x 5

E2

90/90 Hip External Rotation PAILs/RAILs

120, 30 @ 0, 50

E3

90/90 Hip External Rotation Lift Off

1 x 5

F

Standing Hip CAR

1 x 5

Tuesday
Half Kneeling Base Position Basics

A

Tabletop Hip CAR

1 x 5

B

Standing Hip CAR

1 x 5

C

Side Lying Hip CAR

1 x 5

D1

Half Kneeling Hip Internal Rotation Lift Off

1 x 5

D2

Hip Internal Rotation PAILs/RAILs (hip extension bias)

120, 30 @ 0, 50

D3

Half Kneeling Hip Internal Rotation Lift Off

1 x 5

E1

Half Kneeling Hip External Rotation Lift Off

1 x 5

E2

Hip External Rotation PAILs/RAILs (hip extension bias)

120, 30 @ 0, 50

E3

Half Kneeling Hip External Rotation Lift Off

1 x 5

F

Standing Hip CAR

1 x 5

Thursday
Sundial Base Position Basics

A

Tabletop Hip CAR

1 x 5

B

Standing Hip CAR

1 x 5

C

Side Lying Hip CAR

1 x 5

D1

Sundial Hip Internal Rotation Lift Off

1 x 5

D2

Hip Internal Rotation PAILs/RAILs in Sundial

120, 30 @ 0, 50

D3

Sundial Hip Internal Rotation Lift Off

1 x 5

E1

Sundial Hip External Rotation Lift Off

1 x 5

E2

Hip External Rotation PAILs/RAILs in Sundial

120, 30 @ 0, 50

E3

Sundial Hip External Rotation Lift Off

1 x 5

F

Standing Hip CAR

1 x 5

Coach
More from Movement by Matt
coach-avatar Matt Penny

Matt spends his time mountain biking, surfing, running and rock climbing. He works as a personal trainer with an emphasis on joint centered strength training. Certifications: Functional Range Conditioning Mobility Specialist, Functional Range Assessment, Functional Range Strength Coach, Kinstretch, Onnit Kettlebell Specialist, Animal Flow Instructor

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