Welcome To The 4 Week Hip Program!

In this program you can

expect to develop the following:

•Hip Mobility + Range Of Motion

•Hip Stability and Pelvic Strength

•Hip Flexor Strength + Outer Hip Strength + Muscle Endurance

So, I have written a 4 week plan for you to develop these attributes.
If you don’t have equipment, that is ok. Don’t worry. I orchestrated
this program to where you can do it without equipment. Within this
program, you can expect to develop speed, explosiveness, better
movement, and rehab/prevent injury.

If you have any issues or confusion, please contact me directly at

speeduservice@gmail.com

At the bottom of the program, there is all of the workouts, along

with the links to the videos (explanations)

Looking forward to see how you all progress! Let’s get to work.
Week 1 – Introduction

Monday: Mobility+Strength

Doggies 2x5 (3 seconds holds)

Sitting Leg Lifts n Outs 2x5 (3 seconds holds)
Hip Flexor Pulses 2x12 each leg
Standing Hip Circles 2x6 Forward, 2x6 backward each leg
Leg Over Kettles 2x5 each leg

Wednesday:

Leg Over Kettles 2x6 each leg

Glute Bridge March 2x5 each leg
Standing Hip Circles 2x6 Forward and Backward
End Range Knee Pull 2x4 each leg (3 second holds)
Single Leg Bench Squat 2x6 each leg
Hip Flexor Pulses 2x12 Each Leg

Friday: Maintenance Day (Stretch)

L Hip Stretch 2x4 Each Way

Laying Leg Lifts 2x8 each leg
Laying Lateral Leg Lifts 2x8 each leg
Hip Stretch 1x3 each leg
Fire Hydrants 2x7 each leg
Froggers 1 minute straight
Saturday:

End Range Step Ups 2x5 each leg

Sing Leg Bench Rises 2x6 Each Leg
Single Leg Bench Squats 2x6 each leg
Standing Hip Circles 2x8 Forward and backward each way

Week 2

Monday:

Doggies 2x5 (4 second holds)

Sitting End Range Lift 2x5 (3 second holds)
Single Leg Glute Bridge Raises 2x6
Kneeling Banded Hip Lifts (or kneeling hip lifts if you don’t have a
band) 2x5 (3 second holds)
Leg Over Kettles 2x7

Wednesday: End Range Day

Sitting End Range Lifts 2x5 (3 second holds)

End Range Step Ups 2x5 each leg
End Range Knee Pulls 2x4 each leg (4 second holds)
End Range Leg Lifts 2x4 (4 second holds)
Thursday: Maintenance Day (Stretch)

L Hip Stretch 2x4 Each Way

Laying Leg Lifts 2x10 each leg
Laying Lateral Leg Lifts 2x10 each leg
Hip Stretch 1x3 each leg
Fire Hydrants 2x10 each leg
Froggers 1 minute straight
Feet To Hand Jumps 2x15 seconds
Feet To Hand Stretch 1x3 each leg (3 second holds)

Saturday:

Sitting Leg Lifts n Outs 2x6 (3 second holds)

Single Leg Glute Bridge Raisers 2x7 each leg
Kneeling Dump Trucks 2x6 each leg
Hip Flexor Pulses 2x15 each leg
Doggies 2x5 each leg (3 second holds)
Laying Lateral Leg Lifts 1x10 each leg

Week 3
Monday:

Doggies 2x4 (5 second holds)

Standing Hip Circles 2x10 Each Leg Forward and Backwards
Single Leg Bench Squats 2x8 Each Leg
Kneeling Banded Hip Lifts (or kneeling hip lifts if you don’t have a
band) 2x6 (4 second holds)
Leg Over Kettles 2x10 each leg

Wednesday: End Range Day

Sitting End Range Lifts 2x4 (5 second holds)

End Range Step Ups 2x6 each leg
End Range Knee Pulls 2x4 each leg (4 second holds)
End Range Leg Lifts 2x4 (5 second holds)
Standing Hip Circles 1x8 Each Leg Forward and Backwards

Thursday: Maintenance Day (Stretch)

L Hip Stretch 2x4 Each Way

Laying Leg Lifts 2x10 each leg
Laying Lateral Leg Lifts 2x10 each leg
Hip Stretch 1x3 each leg
Fire Hydrants 2x10 each leg
Feet To Hand Jumps 2x20 seconds
Feet To Hand Stretch 1x4 each leg (3 second holds

Saturday:

Leg Over Kettles 2x8 each leg

Single Leg Glute Bridge Raisers 2x7 each leg
Kneeling Dump Trucks 2x6 each leg
Hip Flexor Pulses 3x12 each leg
Single Leg Bench Rises 2x7 Each Leg
Laying Lateral Leg Lifts 2x10 each leg

Week 4:

Monday:

Doggies 2x7 (3second holds)

Standing Hip Circles 2x10 Each Leg Forward and Backwards
Single Leg Bench Rise 2x10 Each Leg
Kneeling Banded Hip Lifts (or kneeling hip lifts if you don’t have a
band) 2x8 (4 second holds)
Leg Over Kettles 2x12 each leg
Hip Stretch 1x4 Each Leg
L Hip Stretch 1x4 Each Leg

Wednesday: End Range Day

Sitting End Range Lifts 2x5 (5 second holds)
End Range Step Ups 2x6 each leg
End Range Knee Pulls 3x4 each leg (3 second holds)
End Range Leg Lifts 2x4 (5 second holds)
Hip Flexor Pulses 3x15 Each Leg
Standing Hip Circles 1x8 Each Leg Forward and Backwards

Thursday: Maintenance Day (Stretch)

L Hip Stretch 2x4 Each Way

Laying Leg Lifts 2x10 each leg
Laying Lateral Leg Lifts 2x10 each leg
Hip Stretch 1x3 each leg
Fire Hydrants 2x10 each leg
Feet To Hand Jumps 2x20 seconds
Feet To Hand Stretch 1x4 each leg (3 second holds

Saturday:

Leg Over Kettles 2x12 each leg

Single Leg Glute Bridge Raisers 2x7 each leg
Kneeling Dump Trucks 2x6 each leg
Hip Flexor Pulses 3x15 each leg
Doggies 2x7 each leg (3 second holds)
Laying Lateral Leg Lifts 1x15 each leg
Standing Hip Circles 1x8 Each Leg Forward and Backward
List Of All Exercises
https://youtu.be/Nt_c2GZ27YQ
L Hip Stretch 

https://youtu.be/pZ0uzrG03-c
Laying Lateral Leg Lifts

https://youtu.be/XQVpgYrRusI
Laying Leg Lifts

https://youtu.be/8Om5705EYxA
Kneeling Hip Circles

https://youtu.be/s1Ib-pVJpdk
Fire Hydrants

https://youtu.be/lwxlCzVtjWk
Doggies

https://youtu.be/wg4XwV00Fuw
Feet To Hand (Jumps)

https://youtu.be/zMyuFaUhu28
Feet To Hand Stretch 

https://youtu.be/Fgbmh9LJehQ
Froggers

https://youtu.be/pTDQ5tJRhC8
Single Leg Glute Bridge Risers

https://youtu.be/kSgtVGUQqJM
Hip Stretch

https://youtu.be/TSUPBX45krA
Sitting Leg Lifts n Outs

https://youtu.be/4ZZt3r-odXU
Sitting End Range Lifts

https://youtu.be/6VQ0KG3kBac
Hip Flexor Pulses

https://youtu.be/WtfTZKJ34HY
Single Leg Bench Rise

https://youtu.be/sXDycqjLbiI
Single Leg Bench Squats

https://youtu.be/XUhJ_IA3Gxg
End Range Step Ups

https://youtu.be/FOfbDPBlgaQ
Kneeling Dump Trucks

https://youtu.be/9i-HkfHtyF4
Kneeling Hip Lifts

https://youtu.be/ugfNbZMCD78
Kneeling Banded Hip Lifts

https://youtu.be/PFanwSVshOU
End Range Knee Pulls
https://youtu.be/gtpF8l_UfO4
Standing Hip Circles

https://youtu.be/8SczXM94-yU
End Range Leg Lift

https://youtu.be/RvfMT6VOqxQ
Glute Bridge March

https://youtu.be/rHDrHlHC4Jw
RDL’s

https://youtu.be/hps5M-DWg3k
Leg Over Kettles