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The BluePrint: Hip Mobility

The BluePrint

Coach
Tonya & Toya

The BluePrint Hip Mobility program was designed for athletes and fitness enthusiasts seeking to improve their ROM and control. While many mobility programs have a heavy emphasis on flexibility, true mobility is a combination or flexibility and stability. Increasing mobility largely has to do with one's ability to control movement through an entire ROM.

Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 2 days per week
2 mobility sessions will be programmed each month that progress in difficulty over 4 weeks.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches & team will push you harder, know you better, & keep you going longer, all through an app.
Equipment
Required
None
Recommended
yoga mat, mini resistance bands, KBs, DBs
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Wednesday
2022-11-16

A

Sciatic Nerve Floss

2 x 10

B

Assisted Shin Box Rotations

2 x 30

C

Quadruped Hip CARS

2 x 1:00

D

Seated leg lift hold

2 x 15

E

Lateral Squat

2 x 5

F

Bodyweight Tempo Squat

2 x 6

G

90/90 Box Breathing

1 x 1:00

Saturday
2022-11-19

A

Femoral Nerve Floss

2 x 10

B

Unloaded Side Lying 90/90 ER

2 x 30

C

Unloaded Side Lying 90/90 IR

2 x 30

D

Active Hip Flexor Stretch (w/ Glute & Hamstring Activation)

2 x 3 @ 10

E

Tempo Sagittal Lunge

2 x 5 @ 5

F

Bottom Leg Support Copenhagen

2 x 10

G

Wall Breathing

1 x 1:00

Coach
coach-avatar Tonya & Toya

Tonya & Toya are sports chiropractors that work with high school, collegiate, and professional athletes. Their ultimate goal is to make high level training and mobility programs more accessible to all athletes.

FAQs
How many sessions are programmed each week/month?
2 mobility sessions are programmed each month with progressions being added weekly. The sessions will be updated monthly.
How long are the mobility sessions?
The mobility sessions are intended to last 15-20 minutes.
Is this physical therapy/chiropractic care?
This is not physical therapy or chiropractic care. If you have questions regarding participation in this mobility program, please consult with your medical doctor.
Who was this program created for?
This program was created for high school, collegiate and professional athletes.
I have a current injury or pain, can I participate?
If you have a current injury or pain, please consult with your medical doctor prior to participation.
When do programs update?
Programs update monthly. This will allow your body adequate time to see improvements in mobility before increasing difficulty and/ or cycling into a new mobility routine.
Do I need to have full gym access?
You do not need full access to a gym to participate. Minimal equipment like mini and long resistance bands will suffice for majority of the programming.
Terms and conditions:
By participating, you agree that: We, The BluePrint, are not responsible for any injury you may experience doing these workouts. As always, you should consult with a medical doctor about what routines are best for you. These workouts are meant for high school, collegiate and professional athletes.
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The BluePrint: Hip Mobility
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The BluePrint: Hip Mobility
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The BluePrint: Hip Mobility
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The BluePrint: Hip Mobility