Welcome!
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Let's start! Program introduction & FAQs (3:26)
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Injury prevention & efficient movement, in simple terms (2:38)
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Recovery: an important - and enjoyable - part of your training! (3:57)
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Some concepts: building foundations & frequent exposure (5:39)
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What does “owning your range” & “progressive overload” mean? (4:26)
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Novelty & variability: we’re not robots! (1:52)
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Demystifying myofascial release (5:16)
WEEK 1
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Let's start! Program introduction & FAQs (3:26)
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Demystifying myofascial release (5:16)
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Program Introduction, Weeks 1-4 (5:17)
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Day 1, Exercise 1: General Mobility & Stability: 3D Hip Awareness (10:26)
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Day 1, Exercise 2: General Mobility & Stability: 360 Active Hip Mobilization (5:25)
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Day 2, Exercise 1: Lateral Hip: Gluteus Medius Myofascial Release (at wall) (6:53)
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Day 2: Exercise 2: Lateral Hip: Standing Gluteus Medius Hip Abduction (3:49)
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Day 3, Exercise 1: Adductors: Myofascial Release Adductors and Pectineus (10:16)
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Day 3, Exercise 2: Adductors: Side-Lying Adductor Activation (9:48)
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Day 4, Exercise 1: Posterior Hip: Piriformis Myofascial Release (7:42)
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Day 4, Exercise 2: Posterior Hip: Standing Glute Max Activation in Extension & External Rotation (5:20)
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Day 5, Exercise 1: General Function//Co-Contraction: Basic Hip Co-Contraction (6:01)
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Day 5, Exercise 2: General Function//Co-Contraction: Posterior Chain, Hip Extension & Hamstring Curls (4:45)
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Day 6, Exercise 1: Anterior Hip: Supine Quad & Hip Flexor Stretch (4:34)
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Day 6, Exercise 2: Anterior Hip: Psoas & Glutes (8:39)
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Day 7, Exercise 1: Relaxation: Lengthening Exhale Meditation (10:39)
WEEK 2
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Injury prevention & efficient movement, in simple terms (2:38)
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Day 1, Exercise 1: General Mobility & Stability: 3D Hip Awareness (10:26)
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Day 1, Exercise 2: General Mobility & Stability: 360 Active Hip Mobilization (5:25)
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Day 2, Exercise 1: Lateral Hip: Gluteus Medius Myofascial Release (at wall) (6:53)
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Day 2: Exercise 2: Lateral Hip: Standing Gluteus Medius Hip Abduction (3:49)
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Day 3, Exercise 1: Adductors: Myofascial Release Adductors and Pectineus (10:16)
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Day 3, Exercise 2: Adductors: Side-Lying Adductor Activation (9:48)
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Day 4, Exercise 1: Posterior Hip: Piriformis Myofascial Release (7:42)
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Day 4, Exercise 2: Posterior Hip: Standing Glute Max Activation in Extension & External Rotation (5:20)
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Day 5, Exercise 1: General Function//Co-Contraction: Basic Hip Co-Contraction (6:01)
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Day 5, Exercise 2: General Function//Co-Contraction: Posterior Chain, Hip Extension & Hamstring Curls (4:45)
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Day 6, Exercise 1: Anterior Hip: Supine Quad & Hip Flexor Stretch (4:34)
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Day 6, Exercise 2: Anterior Hip: Psoas & Glutes (8:39)
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Day 7, Exercise 1: Relaxation: Lengthening Exhale Meditation (10:39)
WEEK 3
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Recovery: an important - and enjoyable - part of your training! (3:57)
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Day 1, Exercise 1: General Stability & Mobility: 360 Hip Strength (5:44)
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Day 1, Exercise 2: General Mobility & Stability: Adductor Activation & Core Engagement (Seated) (6:57)
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Day 2, Exercise 1: Lateral Hip: Side-Lying Gluteus Medius Leg Raise (9:24)
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Day 2, Exercise 2: Lateral Hip: Mellow Hip & Spine Release (10:25)
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Day 3, Exercise 1: Adductors: Mellow Adductor Flow (4:53)
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Day 3, Exercise 2: Adductors: Adductor Strength (4:11)
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Day 4, Exercise 1: Posterior Hip: Gluteus Maximus Myofascial Release (4:55)
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Day 4, Exercise 2: Posterior Hip: Single Leg Glute Bridge (5:15)
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Day 5, Exercise 1: General Function: Sacroiliac Reset (5:34)
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Day 5, Exercise 2: General Function: Standing QL Hip Hikes (3:18)
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Day 6, Exercise 1: Anterior Hip: Quadriceps & Tensor Fascia Lata Myofascial Release (12:08)
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Day 6, Exercise 2: Anterior Hip: Eccentric Psoas Strength on Block (6:14)
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Day 7, Exercise 1: Relaxation: Body Scan Meditation (14:47)
WEEK 4
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Some concepts: building foundations & frequent exposure (5:39)
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Day 1, Exercise 1: General Stability & Mobility: 360 Hip Strength (5:44)
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Day 1, Exercise 2: General Mobility & Stability: Adductor Activation & Core Engagement (Seated) (6:57)
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Day 2, Exercise 1: Lateral Hip: Side-Lying Gluteus Medius Leg Raise (9:24)
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Day 2, Exercise 2: Lateral Hip: Mellow Hip & Spine Release (10:25)
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Day 3, Exercise 1: Adductors: Mellow Adductor Flow (4:53)
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Day 3, Exercise 2: Adductors: Adductor Strength (4:11)
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Day 4, Exercise 1: Posterior Hip: Gluteus Maximus Myofascial Release (4:55)
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Day 4, Exercise 2: Posterior Hip: Single Leg Glute Bridge (5:15)
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Day 5, Exercise 1: General Function: Sacroiliac Reset (5:34)
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Day 5, Exercise 2: General Function: Standing QL Hip Hikes (3:18)
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Day 6, Exercise 1: Anterior Hip: Quadriceps & Tensor Fascia Lata Myofascial Release (12:08)
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Day 6, Exercise 2: Anterior Hip: Eccentric Psoas Strength on Block (6:14)
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Day 7, Exercise 1: Relaxation: Body Scan Meditation (14:47)
WEEK 5
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What does “owning your range” & “progressive overload” mean? (4:26)
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Program Introduction, Weeks 5-8 (2:52)
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Day 1, Exercise 1: General Mobility & Stability: Glute Bridge Plus (7:21)
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Day 1, Exercise 2: General Mobility & Stability: Cat Pulling Its Tail (11:48)
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Day 2, Exercise 1: Lateral Hip: Gluteus Medius Myofascial Release (Side-Lying) (6:25)
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Day 2, Exercise 2: Lateral Hip: Kneeling Half Moon Leg Raises (5:38)
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Day 3, Exercise 1: Adductors: Adductor Myofascial Release (Foam Roller) (7:22)
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Day 3, Exercise 2: Adductors: Adductor Strength for Squatting (5:25)
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Day 4, Exercise 1: Posterior Hip & External Rotation: Hamstrings Myofascial Release (5:33)
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Day 4, Exercise 2: Posterior Hip & External Rotation: Easy Hamstring Flow (6:33)
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Day 4, Exercise 3: Posterior Hip & External Rotation: Active Control in Hip External Rotation (5:33)
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Day 5, Exercise 1: General Function: Squat Form - Posterior Chain & External Rotation (5:16)
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Day 5, Exercise 2: General Function: Hamstring Strength - Active Half Splits (6:44)
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Day 6, Exercise 1: Anterior Hip: Iliacus Myofascial Release (10:41)
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Day 6, Exercise 2: Anterior Hip: Hip Flexor Activation Flow (7:04)
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Day 6, Exercise 3: Anterior Hip: Three-Part Quad Stretch (6:33)
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Day 7, Exercise 1: Relaxation: 10-Count Breath Meditation (7:59)
WEEK 6
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Novelty & variability: we’re not robots! (1:52)
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Day 1, Exercise 1: General Mobility & Stability: Glute Bridge Plus (7:21)
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Day 1, Exercise 2: General Mobility & Stability: Cat Pulling Its Tail (11:48)
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Day 2, Exercise 1: Lateral Hip: Gluteus Medius Myofascial Release (Side-Lying) (6:25)
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Day 2, Exercise 2: Lateral Hip: Kneeling Half Moon Leg Raises (5:38)
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Day 3, Exercise 1: Adductors: Adductor Myofascial Release (Foam Roller) (7:22)
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Day 3, Exercise 2: Adductors: Adductor Strength for Squatting (5:25)
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Day 4, Exercise 1: Posterior Hip & External Rotation: Hamstrings Myofascial Release (5:33)
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Day 4, Exercise 2: Posterior Hip & External Rotation: Easy Hamstring Flow (6:33)
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Day 4, Exercise 3: Posterior Hip & External Rotation: Active Control in Hip External Rotation (5:33)
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Day 5, Exercise 1: General Function: Squat Form - Posterior Chain & External Rotation (5:16)
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Day 5, Exercise 2: General Function: Hamstring Strength - Active Half Splits (6:44)
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Day 6, Exercise 1: Anterior Hip: Iliacus Myofascial Release (10:41)
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Day 6, Exercise 2: Anterior Hip: Hip Flexor Activation Flow (7:04)
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Day 6, Exercise 3: Anterior Hip: Three-Part Quad Stretch (6:33)
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Day 7, Exercise 1: Relaxation: 10-Count Breath Meditation (7:59)
WEEK 7
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Day 1, Exercise 1: General Mobility & Stability: Pelvic Clock, Supine (10:10)
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Day 1, Exercise 2: General Mobility & Stability: Hip Co-Contraction for Dynamic Support (10:08)
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Day 2, Exercise 1: Lateral Hip: Gluteus Medius Myofascial Release (At Wall) (6:53)
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Day 2, Exercise 2: Lateral Hip: Gluteus Medius Leg Lifts (5:21)
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Day 2, Exercise 3: Lateral Hip: Twisted Root (12:05)
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Day 3, Exercise 1: Adductors: Myofascial Release - Adductors and Pectineus (10:16)
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Day 3, Exercise 2: Adductors: Adductor Bridge Lifts (5:44)
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Day 3, Exercise 3: Adductors: Eccentric Adductors, a Little Bit of Resistance (9:29)
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Day 4, Exercise 1: Posterior Hip//External Rotation: Piriformis Myofascial Release (7:42)
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Day 4, Exercise 2: Posterior Hip//External Rotation: Hip External Rotation, A Little Bit of Load (4:53)
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Day 4, Exercise 3: Posterior Hip// External Rotation: Supine Hamstring Release (6:44)
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Day 5, Exercise 1: General Function: Hamstrings Myofascial Release (Seated) (8:29)
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Day 5, Exercise 2: General Function: Glutes & Hammies - Warrior 3 & Crane (4:58)
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Day 6, Exercise 1: Anterior Hip: Vastus Lateralis Myofascial Release (11:42)
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Day 6, Exercise 2: Anterior Hip: Flow for Quads and Hip Flexors (11:55)
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Day 7, Exercise 1: Relaxation: Legs Up The Wall (14:17)
WEEK 8
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Day 1, Exercise 1: General Mobility & Stability: Pelvic Clock, Supine (10:10)
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Day 1, Exercise 2: General Mobility & Stability: Hip Co-Contraction for Dynamic Support (10:08)
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Day 2, Exercise 1: Lateral Hip: Gluteus Medius Myofascial Release (At Wall) (6:53)
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Day 2, Exercise 2: Lateral Hip: Gluteus Medius Leg Lifts (5:21)
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Day 2, Exercise 3: Lateral Hip: Twisted Root (12:05)
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Day 3, Exercise 1: Adductors: Myofascial Release - Adductors and Pectineus (10:16)
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Day 3, Exercise 2: Adductors: Adductor Bridge Lifts (5:44)
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Day 3, Exercise 3: Adductors: Eccentric Adductors, a Little Bit of Resistance (9:29)
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Day 4, Exercise 1: Posterior Hip//External Rotation: Piriformis Myofascial Release (7:42)
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Day 4, Exercise 2: Posterior Hip//External Rotation: Hip External Rotation, A Little Bit of Load (4:53)
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Day 4, Exercise 3: Posterior Hip// External Rotation: Supine Hamstring Release (6:44)
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Day 5, Exercise 1: General Function: Hamstrings Myofascial Release (Seated) (8:29)
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Day 5, Exercise 2: General Function: Glutes & Hammies - Warrior 3 & Crane (4:58)
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Day 6, Exercise 1: Anterior Hip: Vastus Lateralis Myofascial Release (11:42)
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Day 6, Exercise 2: Anterior Hip: Flow for Quads and Hip Flexors (11:55)
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Day 7, Exercise 1: Relaxation: Legs Up The Wall (14:17)
WEEK 9
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Program Introduction, Weeks 9-12 (1:34)
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Day 1, Exercise 1: General Mobility & Stability: Gluteus Maximus Myofascial Release (4:55)
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Day 1, Exercise 2: General Mobility & Stability: Core & Glutes (16:10)
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Day 2, Exercise 1: Lateral Hip: Glute Med Standing Sequence (9:27)
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Day 2, Exercise 2: Lateral Hip: Supta Baddha Konasana (13:02)
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Day 3, Exercise 1: Adductors: Side Plank Adductor Mini-Workout (6:48)
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Day 3, Exercise 2: Adductors: Full ROM Adductor Activation (11:54)
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Day 4, Exercise 1: Posterior Hip// External Rotation: Posterior Hip Myofascial Release (At Wall) (5:24)
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Day 4, Exercise 2: Posterior Hip// External Rotation: Lumbar Support, Glutes & Lats (12:45)
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Day 4, Exercise 3: Posterior Hip//External Rotation: Eccentric Hamstrings - Pyramid Pose (6:02)
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Day 5, Exercise 1: General Function: Quadratus Lumborum Myofascial Release (6:42)
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Day 5, Exercise 2: General Function: Quadratus Lumborum Side Crunches (6:11)
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Day 6, Exercise 1: Anterior Hip: Hip Flexor Strength (10:09)
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Day 6, Exercise 2: Anterior Hip: Three-Part Quad Stretch (6:33)
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Day 7, Exercise 1: Relaxation: 2-1 Breath Meditation (10:03)
WEEK 10
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Day 1, Exercise 1: General Mobility & Stability: Gluteus Maximus Myofascial Release (4:55)
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Day 1, Exercise 2: General Mobility & Stability: Core & Glutes (16:10)
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Day 2, Exercise 1: Lateral Hip: Glute Med Standing Sequence (9:27)
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Day 2, Exercise 2: Lateral Hip: Supta Baddha Konasana (13:02)
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Day 3, Exercise 1: Adductors: Side Plank Adductor Mini-Workout (6:48)
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Day 3, Exercise 2: Adductors: Full ROM Adductor Activation (11:54)
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Day 4, Exercise 1: Posterior Hip// External Rotation: Posterior Hip Myofascial Release (At Wall) (5:24)
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Day 4, Exercise 2: Posterior Hip// External Rotation: Lumbar Support, Glutes & Lats (12:45)
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Day 4, Exercise 3: Posterior Hip//External Rotation: Eccentric Hamstrings - Pyramid Pose (6:02)
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Day 5, Exercise 1: General Function: Quadratus Lumborum Myofascial Release (6:42)
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Day 5, Exercise 2: General Function: Quadratus Lumborum Side Crunches (6:11)
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Day 6, Exercise 1: Anterior Hip: Hip Flexor Strength (10:09)
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Day 6, Exercise 2: Anterior Hip: Three-Part Quad Stretch (6:33)
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Day 7, Exercise 1: Relaxation: 2-1 Breath Meditation (10:03)
WEEK 11
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Day 1, Exercise 1: General Mobility & Stability: Gluteus Medius Myofascial Release (Side-Lying) (6:25)
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Day 1, Exercise 2: General Mobility & Stability: Squishy Surface Hip Stability Challenge (11:01)
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Day 2, Exercise 1: Lateral Hip: Curtsy Lunges & Eccentric Gluteus Medius Strength (8:37)
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Day 2, Exercise 2: Lateral Hip: Cat Pulling Its Tail Plus (11:39)
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Day 3, Exercise 1: Adductors: Dynamic Adductor Strength (7:19)
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Day 3, Exercise, 2: Adductors: Dynamic Hip Co-Contraction & Coordination (11:25)
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Day 4, Exercise 1: Posterior Hip//External Rotation: Hip External Rotation, A Little Bit More Load (9:55)
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Day 4, Exercise 2: Posterior Hip// External Rotation: Posterior Chain, All Together (11:13)
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Day 5, Exercise 1: General Function: Piriformis Myofascial Release (7:42)
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Day 5, Exercise 2: General Function: Full Hip Mini-Flow (12:32)
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Day 6, Exercise 1: Anterior Hip: Quadriceps & Tensor Fascia Latae Myofascial Release (12:08)
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Day 6, Exercise 2: Anterior Hip: Hip Flexor Leg Lifts (4:52)
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Day 6, Exercise 3: Anterior Hip: Camel Quad Burn (6:39)
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Day 7, Exercise 1: Prone Lumbar Release (7:14)
WEEK 12
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Day 1, Exercise 1: General Mobility & Stability: Gluteus Medius Myofascial Release (Side-Lying) (6:25)
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Day 1, Exercise 2: General Mobility & Stability: Squishy Surface Hip Stability Challenge (11:01)
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Day 2, Exercise 1: Lateral Hip: Curtsy Lunges & Eccentric Gluteus Medius Strength (8:37)
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Day 2, Exercise 2: Lateral Hip: Cat Pulling Its Tail Plus (11:39)
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Day 3, Exercise 1: Adductors: Dynamic Adductor Strength (7:19)
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Day 3, Exercise, 2: Adductors: Dynamic Hip Co-Contraction & Coordination (11:25)
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Day 4, Exercise 1: Posterior Hip//External Rotation: Hip External Rotation, A Little Bit More Load (9:55)
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Day 4, Exercise 2: Posterior Hip// External Rotation: Posterior Chain, All Together (11:13)
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Day 5, Exercise 1: General Function: Piriformis Myofascial Release (7:42)
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Day 5, Exercise 2: General Function: Full Hip Mini-Flow (12:32)
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Day 6, Exercise 1: Anterior Hip: Quadriceps & Tensor Fascia Latae Myofascial Release (12:08)
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Day 6, Exercise 2: Anterior Hip: Hip Flexor Leg Lifts (4:52)
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Day 6, Exercise 3: Anterior Hip: Camel Quad Burn (6:39)
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Day 7, Exercise 1: Prone Lumbar Release (7:14)
