Downloadable PDF program · by Dr. Ryan DeBell, MS, DC
Hip and Low Back Mobility Program
Self-Care Program
Are you looking to improve your hip and low back range of motion but need a well made plan showing you what to do and how?
This program was designed for you.
It is a downloadable PDF program. You download one PDF file, open it on your phone, tablet or computer, and tap the video link next to any exercise to watch a demo.
36
sessions
10-15 min
per session
88 pages, downloadable, for any device
Video
demo and tutorial for every exercise
The program is a PDF. Here is its cover and two of its pages.
A note from Ryan
Keeping our bodies healthy and moving well is a lifelong project.
Self-care is one of the most important things we can do for ourselves and the world as a whole. The better each of us takes care of ourselves, the better off everyone is. This program was designed to be a self-care resource for your hips and lower back.
These are the two main ingredients you need when working with your body:
A plan
Consistent execution of that plan
If you actually want to make changes, you need a simple plan that you can consistently do. This program was designed around those factors.
Ryan DeBell, MS, DC
Who it's for
Who this program was designed for
I designed this program for those who want guidance working on their low back and hip range of motion.
If you like learning about your body and figuring out better ways to keep it moving, this program was written with you in mind.
Guidance for your hips and low back
You want guidance working on your low back and hip range of motion.
A well made plan
You want a plan that shows you what to do and how.
You like learning about your body
You like figuring out better ways to keep it moving.
Good to know
This is a self-care program. It is not designed or intended to diagnose or treat medical conditions.
What you'll gain
A structured, easy to follow program to help you
1
Loosen up & mobilize your hips
The hip has so much potential range of motion that much of this program is focused on the hips.
2
Safely work on your low back mobility
Repeated, graded exposure to the largest pain-free range of motion is the basis of this program.
3
Strengthen the muscles that support your hips and spine
The sessions include select strengthening exercises.
4
Build low back and hip stability
Loaded range of motion work gets you to use your range of motion in real situations.
5
Take control of your health and take care of your own body
This is your program. Your body is your body. Use it however you would like.
6
Understand the why
A background education section explains what limits your range of motion and how your hips and low back work together.
Inside the PDF
Here is an inside look
One PDF file, 88 pages, made for your phone screen. This is what is in it.
1
Introduction and how to use the PDF
What equipment you need, how to use the PDF on your phone, and how to read a session.
PDF pages 4-12
2
Background Education
The "what" and the "why": what limits range of motion, how your nervous system works, and the basic anatomy of your hips and low back. 28 pages.
PDF pages 14-41
3
36 Training Sessions
Every movement shows its reps and has a Demo link and a Tutorial link. Check off each session and write your notes.
PDF pages 44-79
4
Appendix A: Foam Rolling Routine
An optional routine of seven foam rolling moves, each with a Demo and a Tutorial.
PDF page 82
5
Appendix B: Video Library
All 45 exercises in one list, each with a Demo link and a Tutorial link.
PDF pages 84-88
How a session works
Every session shows you what to do, and links to the video
Each session has two or more circuits, each with multiple movements. Every movement shows its reps and has a Demo link and a Tutorial link.
Demo videos are short, silent videos demonstrating a few reps. Tutorial videos are a full explanation of the exercise.
It is written to be done every other day: one day off, one day on. Want to do more? Do more. Want to do less? Do less.
This is a real page of the PDF: Session 1.
Check it off
Each session has a checkbox next to its title. Tap it to mark your progress.
Write your notes
Each session has a box at the bottom, so you can write down training notes.
Tap to watch
Tap the Demo or the Tutorial link to open the video for that exercise.
Can I see a sample? Absolutely!
Watch a sample from the first three sessions
These are the same video demos and tutorials that are linked in the PDF. Press play on any of these.
Delivered as a PDF
A PDF you can use anywhere
We deliver this program to you via PDF to make it easy to access and use on any device.
This PDF was made for your phone screen, but it can be used anywhere. We recommend using the free Adobe Acrobat Reader app on iPhone and Android to manage your program.
- On your phone. The best way: mark your progress, take training notes, and tap the demo and tutorial videos
- On a tablet, laptop or desktop. Use any PDF reader
- A video shows you how. The PDF has a “Watch video instructions” link on how to use it
The PDF open on a phone.
Who made the program
Dr. Ryan DeBell, MS, DC
Ryan DeBell is the founder of Movement Fix. He has a Master's degree in Sport & Exercise Science and a Doctorate in chiropractic from the University of Western States.
He designed Movement Fix to be a place where you can learn to become a master of your body, and he has taught thousands of trainers, coaches, clinicians and athletes at his live workshops.
FAQ
Frequently asked questions
Is this an online course?
No. Hip and Low Back Mobility is a downloadable PDF program, not an online course. You download one PDF file and use it on your phone, tablet or computer. Next to every exercise in the PDF there is a link to a short video demo and a longer video tutorial, so you can see how to do it.
What is in the PDF?
The PDF is 88 pages. It has an introduction and instructions, a 28-page background education section, 36 training sessions, an optional foam rolling routine, and a video library of all 45 exercises, each with a Demo and a Tutorial.
Can I see a sample?
Absolutely! Press play on any of the sample clips above. They are the same videos that are linked in the PDF.
How do I get the program?
Right after you buy, you get an email with a download link. An account is also made for you on the site, where you can log in and download your programs any time. The program is a PDF with a video demonstration and tutorial for every exercise. You can use it on a computer, tablet or phone.
How long are the sessions, and how often do I do them?
There are 36 sessions of 10-15 minutes. The program is written to be done every other day: one day off, one day on. If you want to do more, you can do more. If you want to do less, you can do less.
What equipment do I need?
Can I use it on my phone?
Yes. The PDF was made for your phone screen. On your phone you can check off each session, write your training notes, and tap the Demo and Tutorial links. We recommend the free Adobe Acrobat Reader app on iPhone and Android.
Will it help with an injury?
This is a self-care program. It is not designed or intended to diagnose or treat medical conditions. Injuries and medical conditions should be evaluated and treated by your doctor.
What happens if I need help?
We're here for you! You can reach out to us via email at [email protected] with any questions and we'll make sure you're taken care of.
Do you offer refunds?
If you request a refund within 30 days of your purchase, you are eligible for a full refund. If you'd like, you can read our refund policy and see our refund process here.
Hip and Low Back Mobility Program
The best time to start is today. The sooner you get started, the sooner you will make progress. Start today.
- A downloadable PDF program (88 pages) for your phone, tablet or computer
- 36 sessions of 10-15 minutes, with the background education that explains the why
- A video demo and tutorial link for every exercise
- It's yours to keep. Download it any time from your account
$49.00
One-time payment · Digital download: PDF
30-Day Satisfaction Guarantee
If you request a refund within 30 days of your purchase, you are eligible for a full refund. How it works
Questions before you buy? Email [email protected].