Bulletproof Hips

BULLETPROOF HOCKEY HIPS
Copyright © 2017 by Yunus Barisik.

All Rights Reserved.
No portion of this book may be used, reproduced or transmitted in any form or by any
means, electronic or mechanical, including fax, photocopy, recording, or any information
storage and retrieval system by anyone but the purchaser for their own personal use.
This book may not be reproduced in any form without the express written permission of
Yunus Barisik.
Copyright © by Yunus Barisik. All Rights Reserved.

DISCLAIMER
Before you embark on any physical fitness program, you must get your physician’s
or doctor's approval.
The recommendations presented in this book are not medical guidelines but are for
informational purposes only, and intended for use by adults capable of understanding the
content and capable of seeking medical advice from appropriately licensed professionals
when necessary or appropriate.
All forms of exercise pose some inherent risks. The author advises readers to take full
responsibility for their safety and know their limits. Before practicing the exercises in this
book, be sure that your equipment is well-maintained, and do not take risks beyond your
level of experience, aptitude, training and fitness. The exercises and instructions in this
book are not intended as a substitute for any exercise routine or treatment that may have
been prescribed by your physician.
Don’t lift heavy weights if you are alone, inexperienced, injured, or fatigued. Always ask for
instruction and assistance when lifting. Don’t perform any exercise without proper
instruction. If you are taking any medications, you must talk to your physician prior to
starting any exercise program or performing any strength exercises, including the ones
depicted in this publication.
If signs of light-headedness, dizziness, nausea or shortness of breath occur while

exercising, stop the workout immediately and consult a physician. You must have a
complete physical examination if you are sedentary, if you have high cholesterol, high
blood pressure, or diabetes, if you are overweight, or if you are over 30 years old.
This manual is intended for informational use only. Yunus Barisik will not assume any
liability or be held responsible for any form of injury, personal loss or illness caused by the
utilization of this information.

INTRODUCTION
Mobility is a big buzz word these days.
Type in “hip mobility drills” on YouTube, and you’ll find thousands of videos on the subject.
Many of which tell you to foam roll, stretch and do yoga poses until the cows come home if
you want to improve your hip mobility.
That’s hardly the most effective way. Nor an efficient use of your time.
That said, sufficient mobility – especially hip mobility – is very important for hockey
players.
But how do you know whether you need improved hip mobility?
If you can’t squat down to parallel, you’ve got a problem.
If you can’t maintain a low skating position for a powerful stride, you’ve got a problem.
If your hips feel tight more often than not, you’ve got a problem.
And that problem needs to be addressed.
Even if you possess strong and mobile hips right now, who’s to say things won’t change a
couple years into the future? We all know an older (and sometimes not that old) friend,
colleague or relative who hobbles around with lower back pain – and, in many cases, that
lower back pain can be directly tracked back to weak, tight, immobile hips causing it.
As the saying goes: If you don’t use it, you’ll lose it. Thus, prehabbing your hips should
become a daily habit just like brushing your teeth.

And that’s where this program comes in.
Bulletproof Hockey Hips provides detailed instructions on how to stretch, strengthen and
loosen up your tight hip musculature in a safe and effective manner on a daily basis.
Including 4 routines, 40 movements, plus exercise demo videos for each, it’s the most
complete hip mobility solution ever produced for hockey players.
My goal with Bulletproof Hockey Hips is to help you improve your hip mobility, so that you
can skate faster, shoot harder, avoid injuries and play better hockey all-round.
The routines you’re about to discover over the next few pages can and should be done
daily.
Each has been designed to last about 10 minutes, max – while opening and ridding your
hips of tightness.
Most of the exercises can be done with your own body weight only. And for those
exercises that do require additional equipment, you can buy the necessary equipment for a
few bucks on Amazon or at a sports store.
That means you can perform these hip mobility routines anywhere – at home, in the gym,
in the locker room before a game or practice, or in your hotel room while traveling.
Let’s jump right into it.

THE ROUTINES
1. Even Flow
Great hip warm-up sequence before lifting or hockey practice.
2. Still Counting
A series of longer stretches best used after coming off the ice.
3. Rise
Another dynamic mobility routine you can use before you hop on the ice or lift weights.
4. Hip Strong
Very low-intensity strength/activation work targeting all parts of your hip musculature.

1. EVEN FLOW
#1. Roll-Over Into V-Sit x8
#2. Lateral Squat with Instep Touch x5/ea
#3. Mountain Climber x5/ea
#4. Crossover Lunge x5/ea
#5. Sumo Swinger x5/ea
#6. Cossack Squat x5/ea
#7. Frog Jump with Knee Open x8
#8. Squat to Cossack Squat x5/ea
#9. Open/Close Gate x5/ea
#10. Seated 90/90 Hip Flow x5/ea

#1. Roll-Over into V-Sit
Equipment needed: None
Instructions: Lying on your back, throw your legs over your head until toes touch the
floor.
Return into a seated position with your legs spread out in a V-stance, bend from the waist
and reach forward with your hands. Hold for a second before repeating.
Perform 8 repetitions.

#2. Lateral Squat with Instep Touch
Instructions: Standing in a wide position with your toes turned out slightly, push your hips
back and bend the right knee as you descend into a lateral squat.
Touch your right big toe with your left hand. Come back up and repeat on the other side.
Perform 5 repetitions per side.

#3. Mountain Climber
Instructions: Drop down into a push-up position. With your left foot remaining on the floor,
kick your right leg up so that it lands outside of your right hand. Hold that position for a
second. Return your right leg back while simultaneously kicking the left leg up.
Perform 5 repetitions on each leg.

#4. Crossover Lunge
Instructions: With most of your weight on your right leg, bring the left leg over it.
Keeping the outer edge of your right foot against the ground, bring your right knee down
until it almost touches the floor. You should feel a nice stretch on the outside of your left
glute here.
Next, push your right leg out to the side and go into a lateral lunge. Switch directions and
repeat the movement on your left leg.
Perform 5 reps per leg.

#5. Sumo Swinger
Instructions: Standing tall, bring your right knee up above hip height and open it 180
degrees to the side.
After bringing the right foot back on the ground, descend into a sumo squat with your toes
turned out at ca. 45 degrees. Pause at the bottom for one second.
As you come up, switch your balance onto the right leg. Next, lift your left knee above hip
height up and move it next to the right leg.
Do this 5 times in each direction.

#6. Cossack Squat
Instructions: Starting in a wide position with your toes turned out, sink into a deep lateral
squat. Your calf should be touching the same side hamstring at the bottom.
If you can’t get this deep, you’ve got mobility issues that need fixing.
Keep the heel of the working foot on the ground at all times while you turn the toes of the
other foot up toward the sky. Repeat on the other side.
Perform 5 repetitions on each leg.

#7. Frog Jump with Knee Open
Instructions: Get into a push-up position.
From there, keeping the hands in place, jump like a frog so that your feet land outside of
your hands. Drive your elbows against the knees to open them up – hold this position for a
second or two. Jump back into a push-up position.
Perform 8 total repetitions.

#8. Squat to Cossack Squat
Instructions: Drop down into a regular squat.
Staying at the bottom, straighten one leg out to the side. Hold your leg there for a second,
then bring it back under your hip. Next, kick your other leg out.
Perform 5 repetitions on both legs.

#9. Open/Close Gate
Instructions: Standing up tall, lift one knee above the hip.
Open your hip as if you were stepping over an imaginary hurdle, then bring your leg back.
Perform the next rep with the other leg and keep switching back and forth between legs.
Perform 5 repetitions per leg.

#10. Seated 90/90 Hip Flow
Instructions: Begin in a seated position with your heels on the ground and toes up.
Turn both of your legs 90 degrees to the left, so that the outside of your left and inside of
your right knee touch the floor.
Push yourself up onto your knees and extend the hips. Reverse the movement and roll
back into a seated position before repeating on the right side.
Perform 5 repetitions per side.

2. STILL COUNTING
#1. Half-Kneeling Adductor Stretch x20s.
#2. Lying Hip Internal Rotation x20s.
#3. Seated 90/90 Hip Internal/External Rotation with Reach x5/ea
#4. Lateral Squat Hold x20s.
#5. Monk Groin Stretch x20s.
#6. Spiderman Lunge with Hold x20s.
#7. Rocking Frog Stretch x10
#8. Quadruped Posterior Hip Mobilization x10/ea
#9. Rear-Foot Elevated Hip Flexor Stretch x20s.
#10. Half-Kneeling 90° Adductor Mobilization x10/ea

#1. Half-Kneeling Adductor Stretch
Instructions: With one knee on the floor and the other leg stretched out to the side, push
your butt back until you feel a nice stretch in your adductor.
Hold for 20 seconds before repeating with the other leg.

#2. Lying Hip Internal Rotation
Instructions: Lying on your back, bring your feet close to your butt wider than shoulder
width.
From there, bring your knees closer by rolling the insides of your feet toward each other.
You’re doing it right when you feel this position in the upper parts of your innner hips.
Hold for 20 seconds.

#3. Seated 90/90 Hip
Internal/External Rotation with Reach
Instructions: Begin in a seated position with your heels on the ground and toes up.
Turn both of your legs 90 degrees to the left, so that the outside of your left and inside of
your right knee touch the floor. Bend from the waist and reach with your arms over the left
knee, stopping for a second.
Perform 5 reps on both sides.

#4. Lateral Squat Hold
Instructions: Standing in a wide position with your toes turned out slightly, push your hips
back and bend the right knee as you descend into a lateral squat.
Hold this position for 20 seconds. Repeat on the other side.

#5. Monk Groin Stretch
Instructions: Drop down into a regular squat. Push your palms against each other while
driving your elbows into your knees to open them.
Hold this position for 20 seconds.

#6. Spiderman Lunge with Hold
Instructions: Take a big step forward with your right leg. Place your left hand on the floor
while turning from the shoulders, reaching into the ceiling with your right arm.
Hold for 20 seconds before switching sides.

#7. Rocking Frog Stretch
Instructions: With your knees and forearms on the ground, turn your ankles out so that
the inner part of both your ankles touches the floor.
Push your butt back while keeping a neutral low back until you feel a nice stretch in your
groin. Pause for one to three seconds at the bottom before returning to starting position.

#8. Quadruped Posterior Hip Mobilization
Instructions: Starting on all fours, cross your right foot over the left ankle.
Push your butt back and to the right. Hold for one second. You’re doing it right when you
feel a nice stretch on the outside of your right buttock.
Perform 10 reps before switching legs.

#9. Rear-Foot Elevated Hip Flexor Stretch
Equipment needed: Bench
Instructions: Propping your left foot up on a bench or box, set up in a half-kneeling

position with your right foot firmly on the ground.
Exhale through your mouth and bring your ribs down while tilting your pelvis back (think:
belly button toward chin). This will intensify the stretch you feel in your left upper quad/hip
flexor.
Hold this position for 20 seconds before repeating on the other leg.

#10. Half-Kneeling 90°
Adductor Mobilization
Instructions: Begin in a tall kneeling position. Turn your right leg open, so it’s at a 90-
degree angle to your torso. The heel of your right foot should be in line with your left knee
on the ground.
From here, push your right knee over the toes until you feel a stretching sensation in your
right groin. Hold for one second before returning to starting position.
Perform 10 times per side.

3. RISE
#1. 4-Way Leg Swing x10/ea
#2. Squat to Reach x6
#3. Spiderman Lunge with Rotation x5/ea
#4. Squat to Hip External/Internal Rotation x5/ea
#5. Diagonal Hip Rock Step x5/ea
#6. Sumo Squat x8
#7. Half-Kneeling Adductor Mobilization x8/ea
#8. Rear-Foot Elevated Split Squat with Posterior Pelvic Tilt x8/ea
#9. Frog Stretch with Ankle Lift x5/ea
#10. Seated 90/90 to Leg Straightening x8/ea

#1. 4-Way Leg Swing
Equipment needed: Something to hold on to
Instructions: Holding on to a rack (or something else sturdy), swing your leg front and
back for 10 reps. Be sure to raise your leg above hip height.
Next, repeat the swings sideways for another 10 reps before switching legs.

#2. Squat to Reach
Instructions: Stand tall with your feet slightly wider than shoulder width, and your toes
somewhat turned out.
Keeping the knees straight, bend down from the waist and touch your toes. You should
feel a stretch in your hamstrings at this point.
Squat down between the knees and press your elbows against them. Next, raise arms
above head and squat back up.

#3. Spiderman Lunge with Rotation
Instructions: Take a big step forward with your right leg.
Place your left hand on the floor while turning from the shoulders, reaching into the ceiling
with your right arm. Hold for a second before coming back up.
Alternate legs until you have done 5 reps with both.

#4. Squat to Hip External/Internal Rotation
Instructions: Drop down into a regular squat. While at the bottom, push your right knee
out first (external rotation), then bring it in (internal rotation).
Your goal is to touch the floor with your knee (in internal rotation) while keeping your left
foot on the ground. Stand up and repeat with the left leg.
Perform 5 reps with both.

#5. Diagonal Hip Rock Step
Instructions: Starting on all fours, push your right leg diagonally over your left ankle
toward the wall behind you.
As you do so, you’ll feel a stretch on the outside of your left glute. Stop for a second and
then bring your right foot next to your right hand.

#6. Sumo Squat
Instructions: With your toes turned out 45 degrees or more, squat down until your thighs
are at parallel. Pause at the bottom for a second, then squat up.
Repeat for 8 reps.

#7. Half-Kneeling Adductor Mobilization
Instructions: With one knee on the floor and the other leg stretched out to the side, push
your butt back until you feel a nice stretch in your adductor. Hold for one second and
return to starting position.

#8. Rear-Foot Elevated Split Squat
with Posterior Pelvic Tilt
Equipment needed: Bench or box
Instructions: Propping your left foot up on a bench or box, set up in a half-kneeling

position with your right foot on the ground. Exhale through your mouth and bring your ribs
down while tilting your pelvis back. This will intensify the stretch you feel in left upper
quad/hip flexor.
From here, do a rear-foot elevated split squat while maintaining posterior pelvic tilt (think:
belly button to chin). Pause at the bottom for a second before returning up. You should feel
a pretty intense stretch in the left upper quad/hip flexor area – especially at the bottom.

#9. Frog Stretch with Ankle Lift
Instructions: With your knees and forearms on the ground, spread the knees out so that
you feel a mild stretch in your adductors.
Next, lift your right ankle toward the ceiling while dropping your right hip down toward the
floor. Your left leg will stay on the ground as you do this.
Alternate legs and perform 5 reps on each.

#10. Seated 90/90 to Leg Straightening
Instructions: Begin in a seated position with your heels on the ground and toes up. Turn
both of your legs 90 degrees to the left, so that the outside of your left and inside of your
right knee touch the floor.
Now, straighten your right leg out in front of you and grab it with your left hand. Pause for a
second and return the leg back.
Repeat for 8 reps with one leg before switching sides.

4. HIP STRONG
#1. 3-Way Valslide Lunge x6/ea
#2. Glute Bridge with MiniBand x10
#3. Valslide Hip Flexion x10/ea
#4. Supine Hip Internal Rotation with MiniBand x8
#5. Lateral MiniBand Walk x10
#6. Lying Med Ball Adductor Squeeze x8
#7. Lying MiniBand Psoas x10/ea
#8. Valslide Hip Adduction x10/ea
#9. Prone Active Hip Internal Rotation x8
#10. X-Band Walk x10

#1. 3-Way Valslide Lunge
Equipment needed: Valslide
Instructions: With a Valslide under your right foot, lunge in three directions – straight
back, out to the side and diagonally behind your left leg.
Perform 6 reps before switching legs.

#2. Glute Bridge with MiniBand
Equipment needed: MiniBand
Instructions: Place a MiniBand around your legs just under the knees and lie down on
your back.
With your upper back and heels remaining on the ground, push through the heels and
squeeze your glutes hard together while spreading your knees out and increasing tension
in the MiniBand. Hold at the top for a second, then come back down.

#3. Valslide Hip Flexion
Instructions: Begin in a push-up position with a Valslide under your right foot. Drive your
right knee up toward your chest until the knee passes hip level, then return to starting
position.
Be sure to keep your lower back in place throughout the set (no hyperextending or
rounding over).
Perform 10 times with both legs.

#4. Supine Hip Internal
Rotation with MiniBand
Equipment needed: MiniBand + foam roller
Instructions: Holding something soft like a foam roller or an Airex pad between your
knees, and with a light MiniBand wrapped around the bottom of your feet, lie down on your
back.
Starting with your knees and feet together, spread the feet away from each other. This will
cause the MiniBand to tighten. Go as far as is possible/comfortable before bringing the
feet back together.

#5. Lateral MiniBand Walk
Instructions: With a MiniBand below your knees, get into an athletic stance with your
chest up and butt back.
Push laterally through the floor with your left leg as you move to the right, stopping for a
second before the next rep. Be sure to maintain level shoulders throughout the movement.
When doing this movement correctly, you’ll feel a pump on the outside of your glutes.
Take 10 steps to the right and then another 10 steps to the left.

#6. Lying Med Ball Adductor Squeeze
Equipment needed: Soft med ball
Instructions: Similar to the glute bridge with MiniBand exercise, lie down on your back.
This time, you’ll be squeezing a soft med ball between your thighs.
Perform a glute bridge and try to push your knees together, holding this position for three
seconds. You should feel your adductors working hard as you do so. Bring your butt back
on the ground before continuing with the next rep.

#7. Lying MiniBand Psoas
Instructions: Lying on your back with a MiniBand wrapped around the bottom of your feet,
lift both knees above 90 degrees.
Keeping the left knee up, drive your right leg down and forward until it’s straight and barely
above the floor. Stop for a second before bringing the leg up.
Repeat with your left leg and keep alternating from side to side until you have done 10
reps on both.

#8. Valslide Hip Adduction
Instructions: Stand upright with a Valslide under your right foot.
Keeping your right leg straight, slide it out to the side, then “pull” it back in. You’ll feel this
exercise in your adductors.
Perform 10 reps on both legs.

#9. Prone Active Hip Internal Rotation
Instructions: Lie down on your stomach. Your knees will remain on the floor almost
touching each other, while your legs will be up in the air.
Keeping the knees in place, push your feet away from each other. Think of driving them
into the wall on both sides. Pause for a second when you reach the end of your range of
motion, then return to starting position.
Perform 8 reps.

#10. X-Band Walk
Equipment needed: Resistance band
Instructions: Hold onto a resistance band looped under your feet in an “X”.
Take 10 steps to the right and 10 to the left. Next, take another 10 steps forward, then
back. The outer part of your glutes will feel like on fire.

HOW TO USE THESE ROUTINES
The routines in this manual are meant to be done daily.
Not once in a while, or a few times per week.
Daily.
Banging out any one of these routines shouldn’t take you more than 10 minutes.
That’s not a huge time investment but will go a long way toward your hips feeling looser,
better, nimbler, stronger.
Below is a sample week of how to structure the routines around lifting and practice:
Monday: Gym - Even Flow before lifting

Tuesday: On-Ice Practice - Still Counting after practice
Wednesday: Off - Hip Strong
Thursday: Gym - Rise before lifting
Friday: On-Ice Practice - Still Counting after practice
Saturday: Game - Pre-Game Hip Prep
Sunday: Off - Hip Strong
Of course, you can change the order of the days and routines to better fit your individual
schedule. You can even do some extra work, if you want - for example, a dynamic routine
like Rise before skating, and static stretching with Still Counting after.
In any case - as long as you do at least one routine per day, you’re golden.

ABOUT THE AUTHOR
Yunus Barisik, CSCS, is the Head Strength and
Conditioning Coach for a men's professional hockey club
and an elite junior hockey organization based in Espoo,
Finland. He has trained hundreds of hockey players at the
junior, college and pro levels, including NHL Draft picks
and World Champions.
An accomplished author, Yunus has had articles published on top fitness and performance
sites, including STACK and Muscle & Strength. He also wrote Next Level Hockey Training,
a comprehensive resource for ice hockey players on building athletic strength, size and
power, while staying injury-free.
For more information about Yunus and his training methods for rapid strength gains and
athletic development, check out Next-Level-Athletics.com.

OTHER PRODUCTS FROM YUNUS
Next Level Hockey Training 2.0
The #1 hockey strength training system on the Internet.
Used by hundreds of elite junior, college and pro hockey players, Next Level Hockey
Training 2.0 comes with up to 60 weeks of done-for-you, extremely effective strength
training programs.
I have also included a comprehensive video database with 120+ exercises, so you can
easily learn how to perform all the exercises in the program without suffering any injuries.
This is a complete training system guaranteed to take your strength, power and overall
fitness to the next level!

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BULLETPROOF HOCKEY HIPS

Copyright © 2017 by Yunus Barisik.

Copyright © by Yunus Barisik. All Rights Reserved.

If signs of light-headedness, dizziness, nausea or shortness of breath occur while

Copyright © by Yunus Barisik. All Rights Reserved.

If you can’t squat down to parallel, you’ve got a problem.

And that problem needs to be addressed.

Copyright © by Yunus Barisik. All Rights Reserved.

Let’s jump right into it.

Copyright © by Yunus Barisik. All Rights Reserved.

Copyright © by Yunus Barisik. All Rights Reserved.

#1. Roll-Over Into V-Sit x8

#2. Lateral Squat with Instep Touch x5/ea

#3. Mountain Climber x5/ea

#4. Crossover Lunge x5/ea

#5. Sumo Swinger x5/ea

#6. Cossack Squat x5/ea

#7. Frog Jump with Knee Open x8

#8. Squat to Cossack Squat x5/ea

#9. Open/Close Gate x5/ea

#10. Seated 90/90 Hip Flow x5/ea

Copyright © by Yunus Barisik. All Rights Reserved.

Equipment needed: None

Copyright © by Yunus Barisik. All Rights Reserved.

Equipment needed: None

Perform 5 repetitions per side.

Copyright © by Yunus Barisik. All Rights Reserved.

Equipment needed: None

Perform 5 repetitions on each leg.

Copyright © by Yunus Barisik. All Rights Reserved.

Equipment needed: None

Perform 5 reps per leg.

Copyright © by Yunus Barisik. All Rights Reserved.

Equipment needed: None

Do this 5 times in each direction.

Copyright © by Yunus Barisik. All Rights Reserved.

Equipment needed: None

Perform 5 repetitions on each leg.

Copyright © by Yunus Barisik. All Rights Reserved.

Equipment needed: None

Instructions: Get into a push-up position.

Perform 8 total repetitions.

Copyright © by Yunus Barisik. All Rights Reserved.

Equipment needed: None

Instructions: Drop down into a regular squat.

Perform 5 repetitions on both legs.

Copyright © by Yunus Barisik. All Rights Reserved.

Equipment needed: None

Instructions: Standing up tall, lift one knee above the hip.

Perform 5 repetitions per leg.

Copyright © by Yunus Barisik. All Rights Reserved.

Equipment needed: None

Perform 5 repetitions per side.

Copyright © by Yunus Barisik. All Rights Reserved.

#1. Half-Kneeling Adductor Stretch x20s.

#2. Lying Hip Internal Rotation x20s.

#3. Seated 90/90 Hip Internal/External Rotation with Reach x5/ea

#4. Lateral Squat Hold x20s.

#5. Monk Groin Stretch x20s.

#6. Spiderman Lunge with Hold x20s.

#7. Rocking Frog Stretch x10

#8. Quadruped Posterior Hip Mobilization x10/ea

#9. Rear-Foot Elevated Hip Flexor Stretch x20s.

#10. Half-Kneeling 90° Adductor Mobilization x10/ea