Hip Mobility Program [12 weeks]

Unlock Your Hips

A 12-Week Hip Mobility, Strength & Control Program Designed To Help You Move Better, Train Harder, And Feel More Confident In Your Body

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If your hips always feel tight...

If you constantly stretch but never seem to make lasting progress...

If deep squats, lunges, running, lifting, or sport leave you feeling restricted, pinchy, stiff, or uncomfortable...

This program was built for you.

Not as another random collection of hip stretches.

Not as a quick "fix your hips in 5 minutes" routine.

But as a structured, progressive system to help you build hips that can actually move, control range, tolerate load, absorb force, and support the demands of your training, sport, and everyday life.

Because hip mobility is not just about being flexible.

It is about building usable movement.

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Most People Are Approaching Hip Mobility The Wrong Way

The usual advice is simple:

"Stretch your hip flexors."

"Do pigeon pose."

"Sit in a 90/90."

"Open your hips."

And while those things can sometimes help, they are rarely enough on their own.

Because if your hips feel tight, restricted, or uncomfortable, the issue is not always that your muscles are short.

Often, the real issue is that your body does not feel strong, stable, or safe in the ranges you are trying to access.

That is why you can stretch everyday, feel better for a few minutes, and then feel tight again as soon as you squat, run, lift, sit, or train.

The body does not keep range it cannot control.

This program is designed to change that.

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This Is Not Just A Hip Stretching Program

This is a three-phase re/prehab system designed to improve:

• Hip mobility
• Hip internal and external rotation
• Pelvic control
• Hip flexor capacity
• Glute strength
• Adductor strength
• Single-leg stability
• Squat and lunge mechanics
• Running and sport tolerance
• Force absorption
• Athletic movement quality

The goal is not to make your hips feel temporarily looser.

The goal is to help your hips become more capable.

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Who Is This Program For?

This program is for athletes, gym-goers, runners, CrossFitters, Lifters, field sport athletes, and active individuals who want to move better and feel more confident in their hips.

It is especially useful if you struggle with:

• Constant hip tightness
• Front-of-hip pinching
• Restricted squat depth
• Poor hip internal rotation
• Groin tightness
• Hip flexor tightness
• Glute weakness
• Lower-back compensation
• Poor single-leg control
• Stiffness with running, lifting, lunging, or sport
• Feel like stretching helps temporarily, but nothing really changes long term

Whether your goal is performance, pain reduction, better movement, or simply feeling less restricted in your own body, this program gives you clear structure to follow.

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The Three-Phase System

This program is built around a simple progression:

Phase 1: Reset & Reposition

The first phase is about reducing unnecessary guarding, improving pelvic control, restoring hip rotation tolerance, and building a better foundation.

This phase helps your body feel safer accessing rangeagain.

It is controlled, precise, and designed to prepare your hips for more demanding work later.

Phase 2: Strength Through Control

Once your body has better access to range, the next step is to strengthen it.

This phase focuses on building usable mobility through slow, controlled strength work.

This is where the program starts to feel more like proper strength training.

The goal is to show your body that it can control these positions under load.

Phase 3: Produce & Absorb

The final phase is about transferring your improved mobility and strength into athletic movement.

This is where we develop force production, landing control, lateral power, hip drive, and multi-planar strength.

This phase is especially important if you run, lift, play sport, sprint, jump, or change direction.

Because mobility only matters if you can use it when it counts.

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What Makes This Program Different?

Most hip mobility programs focus on opening positions.

This one focuses on owning them.

Inside the program, you are not just following random exercises. You are following a progressive system designed to build the physical qualities your hips actually need.

You will learn how to:

• Test & retest your hip mobility
• Understand what your restrictions may mean
• Modify exercises based on symptoms
• Progress only when your body is ready
• Build strength through the ranges you want to improve
• Improve pelvic control and hip rotation
• Use mobility in real training and sport environments

This is not about chasing extreme flexibility.

It is about building hips that feel strong, stable, mobile, and reliable.

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What You Get Inside

When you join, you will recieve:

A Complete 12-Week Hip Mobility Program

- A structured three-phase system taking you from foundational control to strength, power, and athletic transfer

Main Training Sessions

- Each phase includes dedicated sessions with clear exercises, sets, reps, tempo, coaching cues, and explanations.

Mobility Extras

- Extra optional sessions you can complete throughout the week to keep your hips moving without overwhelming your body.

Testing & Retesting Guidance

- So you know exactly where you are starting, what to monitor, and when your are ready to progress.

Exercise Cues & Coaching Points

- Every exercise includes cues to help you understand what to focus on and how to perform it with intent.

Education Booklet

- You will receive an education document that explains the "WHY" behind the program, including how the hip works, why the pelvis matters, how to manage symptoms, and how to adapt the program to your body.

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This Is For You If...

This program is a good fit if you:

• Want a structured plan instead of random mobility drills
• Feel like stretching alone is not solving the issue
• Want to improve hip mobility and strength together
• Struggle with hip stiffness, pinching, or restriction
• Want better squats, lunges, running mechanics, or sport movement
• Want to understand your body instead of blindly following exercises
• Are willing to progress gradually and train with intent

This Is NOT For You If...

This program is not the right if you:

• Want an overnight fix
• Are looking for a passive stretching only routine
• Want to skip the basics and jump straight into advanced drills
• Are unwilling to test, retest, or follow progressions
• Have severe or worsening symptoms that need individual assessment first

If you have had major trauma, a suspected fracture, recent dislocation, severe groin or hip pain, rapid loss of strength, unexplained numbness or pins and needles, or constant night pain that is not settling, please seek a proper clinical assessment before starting.

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Equipment You'll Need

You do not need a huge gym set-up to get started with this program.

Most of the early work can be completed with basic equipment, bodyweight, and a small amount of space. As the program progresses, access to weights and a few gym based tools will help you get the most out of the strength and athletic phases.

Below is a full equipment list, including what is essential and what can be substituted:

• Resistance bands
• A long loop band or cable machine
• A mini band
• A bench, chair, or box
• A step or low platform
• Dumbbells or kettlebells
• A slider, towel, or smooth surface
• Space to move, step, lunge, and perform low-level jumps

This will allow you to perform most of the mobility, strength, control, and progression exercises across the three phases

Useful Gym Equipment

If you have access to a gym, the following will help you progress the program more effectively:

• Cable machine
• Squat rack
• Barbell
• Dumbbells
• Kettlebells
• Weight plates
• Landmine attachment
• Sled
• Medicine ball
• Plyo box or adjustable step

These are especially useful in Phases 2 and 3, where the program becomes more strength-based and more athletic.

Equipment Subsitutions

If you do not have full gym access, you can still make the program work.

Use:

• A backpack loaded with books instead of dumbbells
• A towel instead of a slider
• A chair instead of a bench
• A stair instead of a step-up box
• A heavy bag instead of a kettlebell
• A resistance band instead of a cable machine
• A wall, table, or door frame for support

The most important thing is not having perfect equipment.

The most important thing is performing the right exercise variation with good contorl, appropriate intensity, and consistent progression. 

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Typical Physio: £60-£100 per session x 4 = £240 - £600. This program is £59 for 12 weeks and provides real lasting results!

Less than a cost of a single Physio session - but gives you weeks of structured rehab/prehab, mobility, and clarity you can revisit anytime.

🎯 One time payment. Lifetime access

Upon purchase, you'll receive lifetime access to a comprehensive PDF guide accompanied by access to a free app demonstrating each exercise.

Refund Guarantee: Go through Phase 1 (show your logs). If you're not better, get a full refund or credit towards a 1-2-1 consult.

Please be aware this is a DIGITAL DOWNLOAD.