Strong & Mobile Hips

The Strength Cave

Mobility, Strength & Conditioning

Coach

Andres Vargas

Dealing with TIGHT and PAINFUL hips that won't loosen up no matter how much you stretch?

That's because stretching alone isn't enough to fix the issue.

Let me help you make real improvements with an EFFECTIVE mobility program built on methods that actually work!

You see, tight muscles are often weak muscles. Stretching them out may give you temporary relief, but it doesn't fix the actual problem.

This mobility program takes advantage of the Smash, Lengthen, & Strengthen methodology that is proven to unlock your hips and then build up the muscles so you can enjoy a PERMANENT improvement to your range of motion.

Each session should take nor more than 15-20 minutes and will leave your hips feeling supple and limber!

I used these very same methods to go from constant back injuries and missed training sessions to feeling great each and every time I step in the gym.

So take advantage of my experience and follow this program to improve your hips too!

$20

Get Strong & Mobile Hips

Master Your Mobility

Reach new levels of mobility, strength, and performance by improving your range of motion, movement efficiency, and body control.

Science is on Your Side

Don't just randomly stretch and hope for the best. Harness the scientifically proven SMASH, LENGTHEN, & STRENGTHEN formula to improve your mobility and muscular strength.

All of the GAINS, None of the Guesswork

Each exercise is accompanied by a detailed demonstration video and precise instructions to guarantee that you are executing your program exactly the right way!

Features

Programming 3 days per week

Feed your hips these "vitamins" to start enjoying better range of motion and more productive training.

Exercise Video Guidance

Watch my detailed instructional videos to guide your practice and ensure proper execution.

Detailed, expert instruction

I'll give you step by step directions throughout the entire program so there is no guesswork involved.

Delivered through TrainHeroic

Access your program anytime, anywhere right on your phone so you're always ready to improve your athleticism!

Equipment

Required

Mini Resistance Bands // Lacrosse Ball // Foam Roller // Long Resistance Bands

Recommended

Dumbbells or Kettlebells // Bench

Sample Week

Week 1 of 6-week program

Sunday

Week 1 Day 1

Foam Roll Hips/Quads

1 x 2:00

Kneeling Hip Flexor Stretch (Hip Mobility/Warm Up)

2 x 0:30

Quadruped Hip CARS (Warm Up/Mobility)

2 x 8

Standing Dynamic Leg Kicks (Warm Up)

2 x 10

Knee Hug to Walking Lunge + Hamstring Stretch (Hip Mobility/Warm Up)

2 x 6

Banded Standing Psoas Lift Offs

2 x 8

Tuesday

Week 1 Day 3

Lacrosse Ball Glute Smash

1 x 1:00

Elevated Pigeon Stretch (Hip Warm Up/Hip Mobility)

2 x 0:30

Frog Stretch (Hip Mobility/Warm Up)

2 x 0:30

Prone Hip Internal Rotations (Hip Mobility)

2 x 8

Elevated Pigeon Stretch Get Ups (Hip Warm Up/Hip Mobility)

2 x 8

Alternating Deep Side Lunges (Hip Mobility/Warm Up)

2 x 8

Thursday

Week 1 Day 5

Lacrosse Ball Hamstring Smash

1 x 1:00

Seated Hamstring Stretch w/ Towel

2 x 0:30

Deep Squat w/ Side to Side Rotation (Hip Mobility/Ankle Mobility)

2 x 0:30

Hamstring Lean and Lifts (Hip Mobility/Warm Up)

2 x 8

Deep Lunge to Hamstring Stretch (Hip Mobility/Warm Up)

2 x 8

Feet Elevated Hamstring Bridges

2 x 8

Coach

More from The Strength Cave

Andres Vargas

Allow me to help you get STRONG without feeling broken. I draw on over 10 years of work in the trenches training professional athletes, powerlifters, and bodybuilders. Then, I combine it with a Master's Degree in Exercise Physiology to build highly effective programs that will get you incredible results!

Ready to get Strong and Mobile?

Treat your body with the respect it deserves and start enjoying better mobility so you can enhance your GAINS in the gym!

Get Strong & Mobile Hips

FAQs

Who is this program meant for?

This program is designed to help lifters improve their hip mobility. It will open up your joints and strengthen the muscles that are causing you to be tight which will allow you to move more efficiently in training and make better gains!

How long do these sessions last?

Each session should take no more than 15-20 minutes. They are not meant to be strenuous and exhausting. Rather, you will feel refreshed and more limber afterward. Sort of like a "vitamin" for your hips :)

What if I can't do some of the stretches/exercises?

Instructions are given on how to scale the movements to make them easier or harder depending on your needs. That way you get just as much out of it no matter what your ability level.

Do I need to be in the gym to complete these sessions?

Not at all. You can do these in the comfort of your home provided you have some bands, a foam roller, and some sort of weight (household items work too!) to scale the movements.