Hip Program

Stop Feeling Like Your Hips Are Holding You Back

If your hips always feel stiff, tight, or "stuck" - whether you're lifting, running, playing sport or simply trying to move without discomfort - this program was built for you.

This is the exact mobility, strength and control system I use with my private clients to reduce hip stiffness, improve movement, ease lower back and SIJ discomfort, and build hips that stay mobile for the long term.

No endless stretching.

No complicated routines.

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⭐⭐⭐⭐⭐ “My hips have felt stuck for years. After the first couple of weeks my back stiffness had almost disappeared and everything just felt easier.” - Chris, avid Runner & Cyclist.

✅ What is it?

A physio-led hip mobility program designed to help you move better, reduce stiffness, build stronger hips, and feel more confident in your body.

This is not just a stretching plan.

It’s a structured system to help you build hips that can actually move, control, and tolerate load.

🎯 What do you get?

✅ Professionally structured program
✅ 3 progressive phases
✅ x2-3 Main sessions per phase + extras as optional
✅ Exercise cues
✅ Progressions and regressions
✅ Testing and retesting guidance
✅ Education on how the hip works
✅ Modifications for common hip issues

💡 Who is it for?

Athletes, runners, lifters, CrossFitters, fitness enthusiasts, desk workers, and anyone who feels like their hips are stiff, restricted, weak, or holding them back.

💪 What can it help with?

• Hip tightness
• Front-of-hip pinching
• Poor hip rotation
• Restricted squat depth
• Groin tightness
• Hip flexor tightness
• Glute weakness
• Lower-back compensation
• Poor single-leg control
• Stiffness with running or lifting

⚡️ Why it works

Most people try to fix tight hips by stretching more.

But stretching alone rarely creates lasting change.

This program helps you:

✅ Improve range of motion
✅ Build strength through new ranges
✅ Improve pelvic control
✅ Build glute, adductor & hip flexor capacity
✅ Improve single-leg stability
✅ Move better under load
✅ Build hips that feel stronger, freer, and more resilient

🧠 The 3-Phase System

Phase 1: Reset & Reposition
Reduce guarding, improve hip rotation, and restore control.

Phase 2: Strength Through Control
Build strength through the ranges you’re trying to improve.

Phase 3: Produce & Absorb
Turn mobility and strength into athletic movement, power, and control.

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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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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.