Low Back/Hip Health and Mobility

12-Week Movement, Mobility, and Strengthening Program for Your Low Back and Hips

Written by Ryan DeBell, MS, DC

What You Get

12-Week Training PDF

Full Lifetime Access

34 Custom Video Demos

Built in Training Notes

Accessible on any Device

Progress Tracking

$97.00

Includes :

  • 12-Week Training PDF
  • 34 Custom Video Demos
  • Full Lifetime Access
  • Accessible on any Device

$97.00

Includes :

  • 12-Week Training PDF
  • 34 Custom Video Demos
  • Full Lifetime Access
  • Accessible on any Device

What You Get

12-Week Training PDF

Full Lifetime Access

34 Custom Video Demos

Built in Training Notes

Accessible on any Device

Progress Tracking

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

Equipment Needed

Required

How the Training is Structured

3 days per week

Integrated stretching, mobility, and strength work

12 weeks total

Progressively more challenging over the 12 weeks

10-20 minutes per session

Can be done almost anywhere

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

FAQ

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
>

Pin It on Pinterest