Welcome To The 4 Week Hip Program! In this program you can expect to develop the following: •Hip Mobility + Range Of Motion •Hip Stability and Pelvic Strength •Hip Flexor Strength + Outer Hip Strength + Muscle Endurance So, I have written a 4 week plan for you to develop these attributes. If you don’t have equipment, that is ok. Don’t worry. I orchestrated this program to where you can do it without equipment. Within this program, you can expect to develop speed, explosiveness, better movement, and rehab/prevent injury. If you have any issues or confusion, please contact me directly at speeduservice@gmail.com At the bottom of the program, there is all of the workouts, along with the links to the videos (explanations) Looking forward to see how you all progress! Let’s get to work. Week 1 – Introduction Monday: Mobility+Strength Doggies 2x5 (3 seconds holds) Sitting Leg Lifts n Outs 2x5 (3 seconds holds) Hip Flexor Pulses 2x12 each leg Standing Hip Circles 2x6 Forward, 2x6 backward each leg Leg Over Kettles 2x5 each leg Wednesday: Leg Over Kettles 2x6 each leg Glute Bridge March 2x5 each leg Standing Hip Circles 2x6 Forward and Backward End Range Knee Pull 2x4 each leg (3 second holds) Single Leg Bench Squat 2x6 each leg Hip Flexor Pulses 2x12 Each Leg Friday: Maintenance Day (Stretch) L Hip Stretch 2x4 Each Way Laying Leg Lifts 2x8 each leg Laying Lateral Leg Lifts 2x8 each leg Hip Stretch 1x3 each leg Fire Hydrants 2x7 each leg Froggers 1 minute straight Saturday: End Range Step Ups 2x5 each leg Sing Leg Bench Rises 2x6 Each Leg Single Leg Bench Squats 2x6 each leg Standing Hip Circles 2x8 Forward and backward each way Week 2 Monday: Doggies 2x5 (4 second holds) Sitting End Range Lift 2x5 (3 second holds) Single Leg Glute Bridge Raises 2x6 Kneeling Banded Hip Lifts (or kneeling hip lifts if you don’t have a band) 2x5 (3 second holds) Leg Over Kettles 2x7 Wednesday: End Range Day Sitting End Range Lifts 2x5 (3 second holds) End Range Step Ups 2x5 each leg End Range Knee Pulls 2x4 each leg (4 second holds) End Range Leg Lifts 2x4 (4 second holds) Thursday: Maintenance Day (Stretch) L Hip Stretch 2x4 Each Way Laying Leg Lifts 2x10 each leg Laying Lateral Leg Lifts 2x10 each leg Hip Stretch 1x3 each leg Fire Hydrants 2x10 each leg Froggers 1 minute straight Feet To Hand Jumps 2x15 seconds Feet To Hand Stretch 1x3 each leg (3 second holds) Saturday: Sitting Leg Lifts n Outs 2x6 (3 second holds) Single Leg Glute Bridge Raisers 2x7 each leg Kneeling Dump Trucks 2x6 each leg Hip Flexor Pulses 2x15 each leg Doggies 2x5 each leg (3 second holds) Laying Lateral Leg Lifts 1x10 each leg Week 3 Monday: Doggies 2x4 (5 second holds) Standing Hip Circles 2x10 Each Leg Forward and Backwards Single Leg Bench Squats 2x8 Each Leg Kneeling Banded Hip Lifts (or kneeling hip lifts if you don’t have a band) 2x6 (4 second holds) Leg Over Kettles 2x10 each leg Wednesday: End Range Day Sitting End Range Lifts 2x4 (5 second holds) End Range Step Ups 2x6 each leg End Range Knee Pulls 2x4 each leg (4 second holds) End Range Leg Lifts 2x4 (5 second holds) Standing Hip Circles 1x8 Each Leg Forward and Backwards Thursday: Maintenance Day (Stretch) L Hip Stretch 2x4 Each Way Laying Leg Lifts 2x10 each leg Laying Lateral Leg Lifts 2x10 each leg Hip Stretch 1x3 each leg Fire Hydrants 2x10 each leg Feet To Hand Jumps 2x20 seconds Feet To Hand Stretch 1x4 each leg (3 second holds Saturday: Leg Over Kettles 2x8 each leg Single Leg Glute Bridge Raisers 2x7 each leg Kneeling Dump Trucks 2x6 each leg Hip Flexor Pulses 3x12 each leg Single Leg Bench Rises 2x7 Each Leg Laying Lateral Leg Lifts 2x10 each leg Week 4: Monday: Doggies 2x7 (3second holds) Standing Hip Circles 2x10 Each Leg Forward and Backwards Single Leg Bench Rise 2x10 Each Leg Kneeling Banded Hip Lifts (or kneeling hip lifts if you don’t have a band) 2x8 (4 second holds) Leg Over Kettles 2x12 each leg Hip Stretch 1x4 Each Leg L Hip Stretch 1x4 Each Leg Wednesday: End Range Day Sitting End Range Lifts 2x5 (5 second holds) End Range Step Ups 2x6 each leg End Range Knee Pulls 3x4 each leg (3 second holds) End Range Leg Lifts 2x4 (5 second holds) Hip Flexor Pulses 3x15 Each Leg Standing Hip Circles 1x8 Each Leg Forward and Backwards Thursday: Maintenance Day (Stretch) L Hip Stretch 2x4 Each Way Laying Leg Lifts 2x10 each leg Laying Lateral Leg Lifts 2x10 each leg Hip Stretch 1x3 each leg Fire Hydrants 2x10 each leg Feet To Hand Jumps 2x20 seconds Feet To Hand Stretch 1x4 each leg (3 second holds Saturday: Leg Over Kettles 2x12 each leg Single Leg Glute Bridge Raisers 2x7 each leg Kneeling Dump Trucks 2x6 each leg Hip Flexor Pulses 3x15 each leg Doggies 2x7 each leg (3 second holds) Laying Lateral Leg Lifts 1x15 each leg Standing Hip Circles 1x8 Each Leg Forward and Backward List Of All Exercises https://youtu.be/Nt_c2GZ27YQ L Hip Stretch https://youtu.be/pZ0uzrG03-c Laying Lateral Leg Lifts https://youtu.be/XQVpgYrRusI Laying Leg Lifts https://youtu.be/8Om5705EYxA Kneeling Hip Circles https://youtu.be/s1Ib-pVJpdk Fire Hydrants https://youtu.be/lwxlCzVtjWk Doggies https://youtu.be/wg4XwV00Fuw Feet To Hand (Jumps) https://youtu.be/zMyuFaUhu28 Feet To Hand Stretch https://youtu.be/Fgbmh9LJehQ Froggers https://youtu.be/pTDQ5tJRhC8 Single Leg Glute Bridge Risers https://youtu.be/kSgtVGUQqJM Hip Stretch https://youtu.be/TSUPBX45krA Sitting Leg Lifts n Outs https://youtu.be/4ZZt3r-odXU Sitting End Range Lifts https://youtu.be/6VQ0KG3kBac Hip Flexor Pulses https://youtu.be/WtfTZKJ34HY Single Leg Bench Rise https://youtu.be/sXDycqjLbiI Single Leg Bench Squats https://youtu.be/XUhJ_IA3Gxg End Range Step Ups https://youtu.be/FOfbDPBlgaQ Kneeling Dump Trucks https://youtu.be/9i-HkfHtyF4 Kneeling Hip Lifts https://youtu.be/ugfNbZMCD78 Kneeling Banded Hip Lifts https://youtu.be/PFanwSVshOU End Range Knee Pulls https://youtu.be/gtpF8l_UfO4 Standing Hip Circles https://youtu.be/8SczXM94-yU End Range Leg Lift https://youtu.be/RvfMT6VOqxQ Glute Bridge March https://youtu.be/rHDrHlHC4Jw RDL’s https://youtu.be/hps5M-DWg3k Leg Over Kettles