Low Back/Hip Health and Mobility
12-Week Mobility Program for Your Hips and Low Back
Written by Ryan DeBell, MS, DC
What You Get
$97.00
[yotpo_review method=”bottomline” p_id=”32163″]
Includes :
- 12-Week Training PDF
- 34 Custom Video Demos
- Full Lifetime Access
- Accessible on any Device
$97.00
[yotpo_review method=”bottomline” p_id=”32163″]
Includes :
- 12-Week Training PDF
- 34 Custom Video Demos
- Full Lifetime Access
- Accessible on any Device
What You Get
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
Frequently Asked Questions
Is this program right for me?
Since this is an accessory training program, it can be used alongside any other exercise you may currently be doing.
You don’t need to follow one particular type of training methodology to benefit from using this program.
It’s also suitable for those who want to improve their hips and low back but aren’t currently following another exercise program.
How do I Receive the Training Program?
Upon purchase, you will receive an e-mail with a download link to the program.
It can be printed out, used on a computer, or on a mobile device.
For best use, we recommended using the Adobe Acrobat app on a mobile device for viewing the program and recording training notes.
Tell me more about the training
Each week consists of three training days, each of which lasts 10-20 minutes.
Exercises range from stretches, to self-myofascial release, to strengthening exercises.
The exercises and reps vary over the 12-weeks to build strength and range of motion in the right places.
What Equipment do I need?
A membership at a standard gym should have you covered.
The following list is the required euipment:
- Foam roller
- Mini band (light to medium resistance)
- Monster bands (#1 or #2 from Rogue Fitness)
- Variety of Dumbbells