What this Program Will Do for You

• Improve hip mobility
• Increase glute and hip strength
• Achieve better positions in squatting and deadlifting
• Strengthen your hip rotators
• Build lower back strength safely
• Teach you better body control and awareness

Required Equipment

• Monster Bands #1 or #2 (click here for details)
• Mini Band (light to medium resistance) (click here for details)
• Variety of dumbbells
• Foam Roller

How the Training is Structured

• How the Program Looks

Our Approach Address All the Components of the Hip and Low Back

Back: Spinal Mobility Drills, anti-flexion, anti-extension, anti-side bending, anti-rotation training
Hips: Hip flexors, adductors, quads, hamstrings, hip joint

Three Day Structure

Day 1 - Anterior Chain
Anterior abdominal wall, mobility of the hip flexors and quads, hip extension mobility

Day 2 - Posterior Chain
Strengthening the lower back muscles, hamstring flexibility, hip flexion mobility

Day 3 - Oblique Chain
Rotation, adductor mobility and strength, external hip rotator mobility and strength, hip joint rotation

All Inclusive

Each day in the program consists of multiple parts: foam rolling/self massage, stretching/mobility work, strengthening exercises. This program blends those components with the planes of motion in which the hip and low back move.

Who Should Use this Program

• If you want a structured plan to improve your hip mobility
• If you have lower back tightness
• If you want more than just stretches and foam rolling
• If you own a gym and want to add in extra low back/hip work for your class, you can
  directly use the programming
• If you sit at a desk all day, this program will help strengthen the right places to un-do
  all the sitting
• If you have pinching in your hips when you squat
• If you have lower back tightness after squatting or deadlifting
• If you want an effective plan to keep your back and hips healthy

Who Shouldn't Use this Program

• If you have a low back or hip injury, get it examined by a medical professional. This program is not designed to replace a proper evaluation of an injury
• If you have numbness or tingling in your legs, get evaluated by your doctor
• If you have loss of bowel/bladder function or loss of sexual function, get evaluated by your doctor immediately
• If you aren't committed to putting in the work