Got Hip Pain? Do This Now! No Surgery Required! | Free Udemy Course

Disclaimer(This is for educational purposes only)

There maybe a likelihood of possible injuries in any form of excercise if any. Along the program we don't expect you to get injured maybe a slight pull or strain if you are not careful which is very rare. Soreness or cramping probably more prevalant because your body is trying to adapt to new movements and slowly feeling better is part of the process! Dont worry this is normal!

Welcome to Feel Better Hips! You will discover that you alone and some assistance from me course that you can overcome anything and become better version of yourself ,that way you can teach others! However if you want results you will need persistance, determination and most importantly patience! So come in with an unbiased mindset and the willingness to learn.

Develop a positive mindset because there will be times where you will get annoyed and defeated even so dont lose hope. I've gone through the same painful path no matter the injury! Remember pain is only temporary, the body requires readjusting and modification!

This the basic membership where your hip recovery begins! This program is designed for everyone at any fitness levels. The purpose of this program is to make everyone independent from PT's, doctors and become your own doctor or fisio without any industry knowledge because the times we live in requires self sufficiency!

So what is Feel Better Hips? It's a DIY course and a rehab program alternative to Physiotherapy.

I will be addressing all things hip impingement, tendonapathy, both chronic hip and lower leg pain. If you've gone through physio-therapy only to find yourself in more pain, with the same range of motion restrictions or hindrance, and feeling anxious or worried, you're not alone.

The reason you ran into disappointment; Physiotherapy focuses on the wrong muscles that really need assistance often gets ignored!

• We've lived through the problems ourselves and worked hard to get back to high level athletic performace, I recognise that the muscles really need the assistance and apply unconventional methods, and people have individual needs.

• There are no shortcuts for hip impingements, and hip related pain whether its chronic or tendonapthy.

• Passive stretching or electrostimulation isnt going to cut it in the long term.

My DIY course and rehab program will also help even if you've had the surgery for hip impingement! When it comes to surgery it does not always led to adequate results unfortunately. Relief from pain sometimes never come to pass or little to no improvement in the range of motion.  Even in the downtime from post-surgery may present new problems biomechanically speaking. Unfortunately, when you look at the studies on surgical results for hip impingement they are just not great in my opnion. The research tends to conceal the dissapointing results.

There is always hope whether you had the surgery or not. Its certainly possible to improve your hips by addressing the muscles, even if surgery fails to deliver a adequate result.

My program is quite distinctive and experimental, thats why it works! We certainly believe that hip pain are triggerred by muscle issues or imbalances in the hip rather than a bone problem. Recent studies are supporting the idea and they are lay out in Section 7.

• This program deals with muscles that are too weak, tight, or not firing up properly.

• This program not only deals with weakness or tightness but also tackle poor coordination in a structured way so you the individual can adjust to your unique needs.

  
  

In this lecture I will be recommending the neccessary tools/instruments in order to heal, recover and improve even the most stubborn muscle groups. You may need to purchase tools from your local sports shop in order to start the course.

Foam Roller - The beginners and the most common tool. Some people think that it doesn't do all that much, for some its really intense. But it all comes down to technique and hitting the muscle group from different angles and duration.

Massage/Lacrosse/Yoga/Tennis Ball - As you progress the body progress the body adapts and you will eventually have to use more precise and dense instruments/tools to crush knots and other stubborn areas.

Trigger Point Cane (optional) - It's more specialized and its really helpful as you progress for more focused small muscle groups especially for the groin/adductors, upper and lower back.

Body Back Buddy - Similar to the cane, this is a highly precise massage tool. Requires bit of practice and experimentation more so than the cane. Can be used for hip flexors, upper and lower back, adductors/groin and hamstrings.

Jack knobber - Can be used in many ways to apply deep pressure to muscular trigger points and tension. Can be used for the glutes, including calves and arms if neccessary.

Kettlebell (optional) - For those who require more fascia release in certain areas of the body or more deep tissue release. However it's not for everyone because requires practice and experimentation and a little intense for some.

Resistance/Booty bands - fabric bands have more resistance and more comfortable than the latex bands however the latex are good for beginners and more versatile. Can be used for stretching and fire up glutes and hip rotaters.

Yoga Strap and Block (optional) - Used for stretching and a block for support and elevation for those who are not used to stretching.

Ankle weights - Suitable for re-activation work especially for glutes and hip rotators; Can be worn on wrist or ankles.

Dumbbells - Used for activation work or loaded stretching and strengthening stabilized muscles

Barbell (Optional) -  Exercise equipment used in weight training, bodybuilding, weightlifting and powerlifting, consisting of a long bar. If you have nothing you can use in the Gym apart from the kettle bell, try experimenting with this equipment.

1. Hip Extension Muscles

• Range of Motion: 0 to 20 degrees                     

• Primary Muscles:

  Gluteus Maximus, Semitendinosus, Semimembranosus, Biceps Femoris (Long Head),

• Secondary Muscles:

  Adductor Magnus (Inferior), Gluteus Medius (posterior)

2. Hip Flexion Muscles

• Range of Motion: 0 to 120 degrees

• Primary Muscles:

  Psoas Major, Illiacus

• Secondary Muscles

  Rectus Femoris, Sartorius, Tensor fascia latae, Pectineus

3. Hip Adduction Muscles

• Range of Motion: 0 to 15-20 degrees

• Primary Muscles:

  Adductor Magnus, Adductor Brevis, Pectineus, Graciis

• Secondary Muscles:

  Obturator Externus, Gluteus Maximus (lower)

4. Hip Abduction Muscles

• Range of Motion: 0 to 45 degrees

• Primary Muscles:

  Gluteus Medius, Gluteus Minimus

• Secondary Muscles:

  Gluteus Maximus, Tensor fascia latae, Obturator Internus (thigh flexed), Gemellus Superior (thigh flexed), Gemellus Inferior (thigh flexed), Sartorius

5. Hip External Rotation

• Range of Motion: 0 to 45 degrees

• Muscles involved:

  Obturator Externus, Obturator Internus, Quadratus Femoris (may be present), Piriformis, Gemellus Superior( may be present), Gemellus Inferior, Gluteus Inferior, Gluteus Maximus

6. Hip Internal Rotation

• Range of Motion: 0 to 45 degrees

• Muscles involved: Gluteus Minimus(anterior fibres), Tensor fascia latae, Gluteus Medius (anterior fibres)

Print now!!! the most important part of the program!

Hip Extension Exercises

Tissue Work

• Soft Tissue Work on Quads: 1 set | 1-2min and extra set if one side is more stiff

  
  

• Soft Tissue Work on Hip Flexors: 1 set | 1-2min and extra set if one side is more stiff

Stretching

• Wall Quad Stretch: 1 or 2 sets for 2 min per leg and extra set if one side is weaker

  
  

• Kneeling or Standing Hip Flexor Stretch: 1 or 2 sets for 2 min per leg and extra set if one side is weaker

  
  

• Split Squat Tucked: 1 or 2 sets for 5-10 reps on each leg and extra set if one side is weaker

Reactivation

• Bridge plus variations (weights etc): 2 sets / 10-20 reps and extra set if one side is weaker

  
  

• Bent over leg raise: 2-3 sets / 5-10 reps and extra set if one side is weaker

  
  

• Bent Knee Hinge: 2-3 sets / 10-15 reps and extra set if one side is weaker

  
  

Hip Flexion Exercises

Tissue Work

• Soft Tissue Work on Hamstrings: 1 set | 1-2min and extra set if one side is more stiff

  
  

• Soft Tissue Work on Glutes/Hip Rotaters: 1 set | 1-2min and extra set if one side is more stiff

Stretching

• Hip Centration with or without a band (Both External and Internal Rotation): spend up to 2-3 mins more or less if neccessary

  
  

• Standing or Supine Hamstring Stretch: 1 or 2 sets for 2 min per leg and extra set if one side is weaker

  
  

• Glute Stretch-Against the wall, Pigeon variations (Side lying, standing etc): 1 or 2 sets for 2 min per leg and extra set if one side is weaker

  
  

• Pancake Split Stretch Bench or elevated: 1 or 2 sets for 2 min per leg and extra set if one side is weaker

Reactivation

• Hip Hinge/Deadlift movement:  2-3 sets / 10-15 reps

  
  

• Can Can (Standing Hip flexion) ankle weights optional: 1 or 2 sets with 10-60sec holds with diferent leg angles and postions

  
  

• Hip flexion(advanced) optional: 1 or 2 sets with 10-60sec holds with diferent leg angles and postions and if one leg is weaker add an extra set
  

• TEST Squats/ Goblet Squats (Full-Body Movement) TEST

  If deep squating becomes a hindrance for you, make sure you working on soft tissue and contractions alongside the stretches

Hip Adduction Exercises

Tissue Work

• Soft Tissue Work on Adductors: 1 set /  1-2min and extra set if one side is more stiff

• Soft Tissue Work on Glutes/Hip Rotaters: 1 set /  1-2min and extra set if one side is more stiff

  
  

Stretching

• Outer Hip Stretch: 1 or 2 sets for 2 min per leg and extra set if one side is weaker

  
  

• Goalie Stretch: 1 or 2 sets for 2 min per leg and extra set if one side is weaker

  
  

• Frog Stretch: 1 set for 2-3 mins if neccessary

Activation

• Side Lying Adductor Lifts: 2-3 sets / 5-10 reps and extra set if one side is weaker

  
  

• Side Split with Contractions: 1 set for 2-3 min

  
  

• Copenhagen(advanced): 1-2 sets per leg / 10-60 sec holds per leg and extra set if one side is weaker

  1. As you get stronger try to aim for 30 seconds and above

  2. For those who lack the proper strength and conditioning, try to perform in 5-10 sec increments for example 10 sec holds for 3 sets etc.

Hip Abduction Exercises

Tissue Work

• Soft Tissue Work on Adductors: 1 set /  1-2min and extra set if one side is more stiff

• Soft Tissue Work on Glutes/Hip Rotaters: 1 set /  1-2min and extra set if one side is more stiff

  
  

Stretching

• Goalie Stretch with or without band: 1 or 2 sets for 2 min per leg and extra set if one side is stiff

  
  

• Bent Knee Cossack Stretch: 1 or 2 sets for 2 min per leg and extra set if one side is stiff

  
  

• Frog Stretch or Prone Eagle Stretch: 1 set for 2-3 min

  
  

• Outer Hip Stretch: 1 or 2 sets for 2 min per leg and extra set if one side is stiff

Activation

• Sitting or prone clamshell with a band for progression: 1 or 2 sets / 10-20 reps and extra set if one side is weaker

  
  

• Crab-walk: 1or 2 sets /  4-6 side steps and fowards and backwards x 4-6

  
  

• Fire Hydrant on all 4s: 1 or 2 sets /  5-15 reps and extra set if one side is weaker
  (progress with weights when confident)

  
  

• Side Plank plus variations: 1 or 2 sets /  10-60 sec holds and extra set if one side is weaker

  1. Try to perform in 5-10 sec increments for example; 10 sec holds for 3 sets etc.

  2. As you get stronger try to aim for 30 seconds and above

Hip External Rotation Exercises

Tissue Work

• Soft Tissue Work on Adductors: 1 set /  1-2min and extra set if one side is more stiff

• Soft Tissue Work on Glutes/Hip Rotaters: 1 set /  1-2min and extra set if one side is more stiff

  
  

• OPTIONAL Soft Tissue Work on Quads

Stretching

• Quads(standing) or Wall quad stretch: 1 or 2 sets for 2 min per leg and extra set if one side is stiff

  
  

• Goalie Stretch: 1 or 2 sets for 2 min per leg and extra set if one side is stiff

  
  

• Pigeon(beginners): 1 or 2 sets for 2 min per leg and extra set if one side is stiff

  
  

• Pigeon(Advanced): 1 or 2 sets for 2 min per leg and extra set if one side is stiff

  
  

• Glute Stretch(against the wall) or the cross over glute stretch: 1 or 2 sets for 2 min per leg and extra set if one side is stiff

  
  

• Butterfly stretch: 1 or 2 sets /  10-60 sec holds

  1.Contractions and weights can be used for progressions

  
  

• Band hip external rotation stretch: 1 or 2 sets /  5 sec holds per leg up to 5-10 reps and extra set if one side is stiff

  
  

• 90-90 Internal Rotation stretch with or without blocks/support: Maintain the postion up to 30 secs and repeat 2x on both sides

Activation

• Sitting or Prone clamshell: 1 or 2 sets / 10-20 reps and extra set if one side is weaker

  
  

• Banded Crabwalks: 1or 2 sets /  4-6 side steps and fowards and backwards x 4-6

  
  

Rest for 30-90 seconds between sets to maintain good form

Use the FABER Test metioned in the video to measure your mobility

Hip Internal Rotation Exercises

Tissue Work

• Soft Tissue Work on Adductors: 1 set /  1-2min and extra set if one side is more stiff

• Soft Tissue Work on Glutes/Hip Rotaters/Outer hips: 1 set /  1-2min and extra set if one side is more stiff

Stretching

• Band Hip Centration External and Internal Rotation: 1 set /  60 sec for duration each side

  
  

• OPTIONAL Glute Stretch-hip centration with no band: 1 set /  60 sec for duration each side

  
  

• Band Hip Internal Rotation Stretch: 1 set /  5-10 sec holds x5 or 5-10 reps

  
  

• 90-90 Internal Rotation stretch with or without blocks/support: Maintain the postion up to 30 secs and repeat 2x on both sides

Activation

• 90-90 Internal Rotation lift: 1-2 sets /  5-10 sec holds x5 or 5-10 reps

  progress with ankle weights

  
  

• Clamshells: 1 or 2 sets / 10-20 reps and extra set if one side is weaker

  
  

• Band hip external or internal rotation stretch: 1-2 sets /  5-10 sec holds repeat 5 times or 5-10 reps

  
  

• TEST Squats/ Goblet Squats (Full-Body Movement) TEST

  If deep squating becomes a hindrance for you, make sure you working on soft tissue for the hip flexors

1. The Flexible Overview and Priorities

• Someone with a background in yoga, ballerina, gymnist, naturally with good range of motion.

• Usually soft tissue and stretching are not really a priority.

• Usually Reactivation/Strengthening is your main priority.

• It's a very lengthy schedule please allow up to 90 mins.

  
  

  You may want look into self tests and hip movements in SECTION 2 to customize a more specific program for yourself, if you cannot find the time or difficult to take part of this schedule.

  
  

  Reactivation Work

• Heel Taps or Bird Dog(ABS): 1-2 sets /  30-60 sec duration

• Bridge plus variations (single leg/weights) : 2 sets / 10-20 reps and extra set if one side is weaker

• Side Lying Planks: 1-2 sets /  30-60 sec duration per side

• Side Lying Leg Lifts: 2 sets / 10-20 reps and extra set if one side is weaker

• Copenhagen Excercise: 1 or 2 sets with 10-60sec holds

• Side Splits with Sliders: Contractions/ holds up to 5-30 sec repeat 5 times or higher if confident

• Can Can (Standing Hip Flexion): 1 or 2 sets with 10-60sec holds with diferent leg angles and postions

• Hip Hinge: 2 sets / 10-15 reps

  
  

2. The Inflexible Overview and Priorities - (Rest to maintain form and allow 30-90secs between sets)

• This schedule is intended for those who have a history of being stiff/inflexible.

• Have not done alot of stretching.

• Have at least a full hour to dedicate to excercise.

This is a long workout and will take a significant of time. Its generally not sustainable for weeks or months at a time. However use this to identify challenges and focus more on workouts based on the Self tests and Hip Movements in SECTION 2. Aim for 5-6 days a week for 60- 90 mins with soft tissue and stretching as your main priority!

Soft Tissue Work and Stretching

• Dead Bugs or Planks (optional): 1-2 sets /  30-60 sec duration

• Tissue work on Quads: 1 set /  1-2min and extra set if one side is more stiff

• Tissue work on Glutes: 1 set /  1-2min and extra set if one side is more stiff

• Tissue work on Hamstrings: 1 set /  1-2min and extra set if one side is more stiff

• Tissue work on adductors: 1 set /  1-2min and extra set if one side is more stiff

• Pigeon stretch (choose one): 1 set with 10-60sec duration

• Frog or Goalie stretch: 1 or 2 sets for 2 min per leg and extra set if one side is weaker

• Hamstring Stretch (choose one): 1 or 2 sets for 2 min per leg and extra set if one side is weaker

• 90-90 Internal Rotation Stretch: Maintain the postion up to 30 secs and repeat 2x on both sides

  
  

Reactivation Work- (Rest to maintain form and allow 30-90secs between sets)

• Side Lying Leg Lifts: 2 sets / 10-15 reps and extra set if one side is weaker

• Can Can:  1 or 2 sets with 10-60sec holds with diferent leg angles and postions

• Side Lying Adductor Lifts: 2 sets / 10-15 reps and extra set if one side is weaker

• Bridge: 2 sets / 10-20 reps and extra set if one side is weaker

• Fire Hydrant or Bird Dog:  1 or 2 sets /  5-15 reps and extra set if one side is weaker

• Hip Hinge (bent or straight knee): 2-3 sets / 10-15 reps

  
  

  
  

Just a friendly reminder for whatever reason missed out the first time!!!
Section 1, lecture 5

Basic training terminolgy

The sets and reps are not set in stone, mostly a guidline. Warm up the body by either soft tissue work/self massage or reactivation.

• Reps are 1 motion

• Sets are how many times/motion you repeat a particular exercise

• Holds( duration= secs) 1 set of 60 secs(generally) and if not 6 sets x10 second holds for example

  
  For the individual/student may need to adjust for more or less reps / more or less sets to address for asymetries.

  
  

Warm-up Excercises

(Slow and controlled)

Round 1 : 1 or 2 sets / 5-15 reps
            1a : Bird dog / Heel Taps

Alternate these exercises every day ( Bird dog on Mondays and Dead bugs/Heel taps on Tuesdays)

             1b : Bent/Straight Knee Hinge: 30-60 sec holds or 5-10 reps

Round 2 : 1 or 2 sets

            2a - Calf Stretch: 30-60 sec holds

            2b - Calf Raises (any variations): 10-20 reps

Alternate these exercises every day

            2c - Bridges (any variation): 10-20 reps

Round 3 : 1 or 2 sets

            3a - Side Plank: 30-60 sec holds per side (do an extra set for weaker side)

            3b - Fire Hydrant (circles): 30-60 sec holds per side (do an extra set for weaker side)

                   Alternative (Bent over leg circles)

Round 4 : 1 or 2 sets

            4a - Straight leg deadlifts: 30-60 sec holds or 5-10 reps

            4b - Arm Circles: 30-60 sec per side (do an extra set for weaker side)

Progresive Practice

• Squats : 2 sets / 10-20 reps

  
  

• Split Squats : 2 sets / 5-10 reps (Alternate these excercises every day)

  Monday Squats / Tuesday Split Squats so on.

  
  

  
  

Asymmetry is very common. In time your body will become symmetrical. Symmetry is not always 100 percent, as long you are not shifting, tilting, twisting and dont feel pain on one side.

• When it comes to Soft Tissue Work; do an extra set of self massage/tissue work on a particular muscle group a little longer

  
  

• When it comes to Stretches; do an extra set on the stiffer side

  
  

• When it comes to Reactivation Work; do an extra set on the weaker side

Try to breathe slowly and properly, do not panic over certain stretches please take this nice and slow for a good month. As you get comfortable and and confident you can challenge yourself at least once a week even twice if necessary.

• In order to progress and succeed you must perform the excercises at least 5 days a week

• Dont overdo the intensity!

When you first start, It may take a long time to get through your excercises depending on the severity or experience. As you get comfortable and adapt with the workouts, it will get much easier and faster.

In the meanwhile, have a schedule to manage your time efficiently and here are some suggestions;

• Workout without being distracted, whether its work related, TV or TXT messaging etc.

  
  

• Cut down the warm-up schedule if its taking too long to complete a full workout.

  
  

• May have to reduce your custom-made schedule of your choosing to include excercises to focus on stubborn muscle groups.

  1. For those who lack mobility & flexibilty, focus more on self massage/soft tissue work, stretching and the reactivation work once or twice a week

  2. For those who are flexible and dont really require that much self massage/soft tissue work and stretching, just work more on the reactivation excercises!

  3. You can always slightly adjust your workouts and prioritize, to make it more managable and engaged over the long term.

In order to achieve flexibility through any excercise you must learn how to pull and push in a stretch/postion while maintaining control over that stretch/postion and fire up and engage the muscles in the full Range of Motion.

• Cant always rely on Static Stretching. By using contractions, it is crucial in building up the flexibilty in the both short and the long term.

  
  

• No one is incapable of stretching. All it requires is strengthening and fatiguing of a muscle group targeted. Re-learning to manaevoure in a unique way.

  
  

• Maintaining that stretch/position and go beyond while in control of a particular musle group by using contractions.

  
  

• There is a rehab technique known as Proprioceptive Neuromuscular Facilitation or PNF for short, and requires experimentation and actions/movements like squeezing, wiggling and moving around while in a stretch/position. Teaching your brain that your stretch/position isnt horrifying or damaging anything.

  
  

You will be suprised that stretching the wrong way can also help break plateaus! Whether its bouncing up and down or using weights while stretching in a carefully and controlled manner. These techniques are not reccomended for a begginer until they develop some kind of strength.

1. Ballistic Stretching- You can do many of the same stretches as ballistic or static stretches. For example, the ballistic technique of touching your toes would be to bounce up and down towards your feet. This type of stretching can be dangerous so supervision is recommended!

   
   

2. Loaded Stretching- You can do many of the same stretches as static stretches, this time with weights with the correct loading. Will require some experience with stretching and confident enough before carry out the loaded stretching method.

Its imperative to become more active through out the day. Learning how to self massage and stretching daily is crucial for healthy hips. To achieve this we must self aware of your bodys feedback. Motion is Lotion is a saying used by medical professionals highlighting the importance of constant movement throughout your day. Considering taking stretch breaks every so often. Also consider walking barefoot or in minimalist shoes.

The another key to flexibility and stretching is by interlinking and incorporating a brain to muscle connection, understanding how your body works.

• Acknowledge and overcome knots or any myofascial restrictions you may have through contraction and loaded stetching

• Self massaging and stretching alone is not enough, you cannot be strong and flexibility without a 3rd contribution. The strengthening of a targeted muscle group(Reactivation)

Why the Minimal Shoes and barefoot lifestyle?

• Keep in mind this is a long process and start off soft like treading on grass, soil, sand and low risk environment to build fundamental strength for the toes, feet and also strong and tough hips.

• When starting out try not to run and stay away from footpaths and pavements for the time being until you build the basic strength.

• Plenty of informative videos online especially Youtube describing more in detail, so I suggest you go ahead and check it out.

• Make of it more of a habit go barefoot especially when you at home, start wearing minimilist shoes by walking outdoors for a time and your hips in time will thank you! Always start small and safety first.

The need to re-examine the body every so often, not only to challenge but establish new priorities. So that you are making progress. You might get mentally fatigued and irritated, usually means that your body is ready to do something new. Change your excercises or schedules every 2-4 weeks.

Its very common to run into pinching, sharp and burning sensations when you go into a stretch. I dont you feel want feel intimadated,  nervous or overwhelmed. When you encounter these sensations, you must focus on what muscle group that you are stretching. Usually most people find pain or discomfort at the front(Anterior) this is the most common.

• Soft tissue work can work in the first instance to help undesirable tension.

  
  

• Self massage every now and then but if it isn't doing much or making you feel worse, this requires strengthening and activation of targeted muscle group.

  1. May require heavy contraction work and stretching of the hamstrings and develop strength at the glutes.

  2. In most cases you may require concentrating on both hip external and internal rotation excercises.

• Again always refer to self test and movements with contractions, loaded stretching and activation work.

For those who have never stretch or naturally stiff, dont feel nervous or intimadated. Come in into a stretch/postion with ease and pace yourself with breathing techniques before and during a stretch. Box breathing is a good example before performing a stretch. Breath into a stretch when using muscle contractions. Tense up and inhale during a contraction and exhale when relaxing and repeat. Always the respect the stretch and dont let agitaion rule your actions!

There will be moments where self massage or soft tissue might not work all the time. If that's you, concentrate on strengthening the muscles targeted instead of massaging them constantly. There are also times where you find re-activation work or strengthening is not helping, you maybe someone who responds to soft tissue work and stretching.

• Do not lose hope when you have told that surgery is the only option to correct your "problems". Does not mean you cannot enhance things significantly. I've come across many people who had all sorts of dreadful sounding predicaments and still find success by using my program!

• For someone like me "the instructor" of this course is a good example with a hip so out of whack and damaged according to a conventional medical point of view. Having both Cam/Pincer Impingement, bone spurs, cysts and tendinopathy and I'm totally fine to this day and have more mobility than most people I know! These medical diagnoses are often accused for the cause of pain, these concerns are typically found in vast majority of people with no symptoms or pain!

• Stack of up to date research illustrates that these diagnoses have little to and none in common with pain or movement hindrance. For that very reason ,thats why I've encourage my students to concrentrate efforts on dealing with the muscles and correcting hip movements to diminish pain and discomfort.

• There are medical professionals including surgeons will prevent arthritis, there is no actual evidence according to a study mention in Section 7 lecture 41. FAI bone shapes do not appear to have any correlation to pain or the development of arthritis. You might be thinking "doctors always have the answer and that surgery is the only option for FAI or Impingement". Use your due diligence and think "is there any evidence available"

  
  

• Early Researchers who claimed that bone shape configuration are the cause of hip pain still have not presented a shred of evidence to prove the claim. Recent Studies are now coming out stating there are no link to the development of arthritis alongside Hip Impingement, also mentioned in Section 7 of this program.

• I'm really excited to get students on board with this program and realize the true potential of this program and see incredible results despite having dreadful sounding diagnoses!

• It really depends on the individual, their circumstances and how far into their injury before realizing the predicament they are in! There are some people who will notice symptoms earlier than others and sometimes it takes less retraining of the muscle, particularly if they have a lot of free time to dedicate for excercise or working out.

• There will be some in a considerable amount of pain you've been dealing with hip and back issue for a very long time, usually after 6 months becomes chronic. This was the case for me also so we are not alone in this struggle.

  
  

• For some, it will be a struggle and a half and perhaps even longer, even if you stay consistant with your excercises!

• A minimal recovery rate usually in between 4 - 12 weeks and up to 6 months again depending on the consistancy and dedication! For some it might take more than 6 months.

  1. People I've met in the army fix themselves under 4 weeks!

  2. Anyone with a chronic hip pain issue or FAI(Hip Impingement) really start noticing a positive change with hips, lower back and pain reduced associated with those areas!

• Whenever you are in pain, your body is telling you something go fourth and do something about it!

You stretch, but you seem to go back to square one every time. This doesn't mean you're broken and hopeless. To aid you in the process you may need to:

1. Stretch frequently and often throughout the day

2. Use contract/relax to gain strength and control at your own range/angle, performing 20-60sec holds will generate muscle strength and control gains.

3. Strengthen the muscles that feel tight all the time. Weakness is also a major cause or the lack of muscle activation.

4. Stretching the easiest muscles first, for example; stretch your quads first then go on the hamstrings or vice versa

It's quite prevalent, Do not lose faith. Your body needs time to adapt.

Everyones hips are not always symmetrical, very prevalant issue.

• For any hip muscles that are stiffer than the other side, do an extra set(or more) of stretches during your workout. If there is an excercise where ones hips is significantly stronger than the other, make sure to give the weaker side more attention and add an extra set(or more).

• If you find one hip is weaker than the other in a specific excercise, is to strengthen the muscles of the weaker side. Add extra sets or extra excercises for just that side whenever you work out.

• Another approach is to self-massage and stretch to relax the antagonists(or opposite side muscles). For example, if your left glutes are weak, soft tissue work/self-massaging and stretching on the left side of the quads and adductors would help and make it easier to use your glutes.

These excercises and stretches should never feel achy, painful, discomfort or pinchy. The fact to the matter is that pain should not be a indicator to cease everything, It's an opportunity to tune in more and to problem solve.

You may experience pinching, burning sensations or discomfort because the muscles are very weak or not fired up. If you do find your getting these sensations, here are some suggestions;

• Adjust your angle of the stretch/postion or excercise your performing. Be aware of your body, move out your leg out into another postion or adjust your posture. Go where its pinchy and aim fatigued those muscles targeted. Once the muscles are targeted and learning to control that position or angle, you may find that the original position much less pinching sensation if any.

• Learning to contract the contract the muscles around the pinchy area. If the muscles are deconditioned or lack of activation, they can give you a sharp pinching sensation.

  
  

  1. For example, if you feel a pinch in the front of the thigh(quads) when you squat, try a standing or kneeling hip flexor stretch.

     
     

  2. Instead of just relaxing through a passive stretch, you can activate your hip flexors for isometric hold(Holds/Contractions)

     
     

  3. Also focus on hip flexion in the sitting position(Isometrics) or can-can excercise in the standing position.

     
     

  4. 20-60 second isometric holds will build up that muscle strength and muscle control of that particular postion.

• Pinching in the groin(adductors) is also common, make sure and refer to adduction excercises so that you can strengthen and lengthen your inner thighs.

• Try a new tool listed from Section 1 lecture 4. Instead of using a foam roller try using a kettle bell or a barbell for tissue work. Always experiment with something new every month or so.

• Eventually you will embrace the good pain while you self-massage, stretching comfortably, well balanced and control with your excercises without any major pain or the usual sensations in your body. Again this will take time.

• For those working on flexibility and stretching and is making you feel worse or more discomfort, you should try out contract and relax method of the muscle targeted and the muscles around it.

• One example, if you find that your adductor(groin) is giving you too much discomfort, get into that stretch and contract by tensing up for 5-10sec holds and relax what the ever the groin stretch your in and think of it more as a strength excercise rather than a stretch

  1. Attempt to build strength, coordination and control of those muscles. This will probably feel weak and a bit achy

  2. Make sure to put in the effort on the re-activation excercises in the adduction type workouts

  3. As you build strength, the pain will diminish. And as you practice more and more, the muscles should start to feel more normal.

If you are experiencing pain in your butt or the outer hip while sitting, make sure to use the hip extension & flexion excercises in Section 2 lectures 6 and 7. Really work on building those butt muscles and teach your anterior hip(front) to relax and engage those sleeping muscles.

Work on sitting hip isometrics, sitting hip pigeon isometrics, frog with internal rotation with strap. Also look at hip rotational isometrics, the 90 90 isometrics with fowards leans and abduction movements.

If you are getting knee pain after certain excercises please refer to Section 2 Self-tests and Movements Lectures 10 and 11. Where you find External and Internal Rotation self test videos. Tissue work/Self Massage in the glutes may be very useful.

• The hip external rotation can be restricted by a number of reasons(not just the glutes). Self massage/soft tissue on the glutes, upper hamstring attachment points, IT Band, can also help unlock the rotation necessary for a comfortable pigeon pose.

• As always experiment and play around with soft tissue work around the hip joints, glute stretches,contractions and anything hip related strengthening excercises for overall best results.

• For some people, weakness in the glutes can make this stretch particular painful.

• For some people get restricted because of poor glute coodination and activation. Try using hip abduction excercises for a month.

• Think about keeping the glutes contracted. This will ensure a major impact for that stretch targeted.

There are some people out there that have more time and a lot of drive. If you are one of those people you can stick to the Workout Schedule only. This is more broad rather than a narrow focus.

For some reason you are making no progress after weeks or months;

• Re-watch every excercise in the Excercise Library or the Workout Schedule you've done or the ones you haven't done yet

• Double check your technique/form and make sure its perfect. And someone to check your form if possible.

• Slow and controlled movements

There will be times where you might say "I done everything as the program intended" however on the contrary it turns out they were performing incorrectly or firing the wrong muscles or not spending enough time on the excercises.

However if are you 100 percent sure your're confident that you are excercising correctly, then go through the appropriate Workout Schedule, the Self tests and the excercise library and take note of the most challenging excercises. Add weights ,more reps, sets and longer contractions if you have to!

I would like to say thank you once again and please be understanding this process will take time so be patient, there is hope regardless of your scary sounding diagnoses. This requires the change of old habits and dedication. Have an animal/pet by your side or a someone close to help you motivate, work hard and come out fom the other side and get back to your everyday life without pain. After all this tormet and suffering, you will be saying "I'm glad thats over with" and you will be confident enough to say "next"!!!

The journey doesn't end there either, now you will be confident to help others as well at the "basic level"

The Advanced Program or the athletes program is another level so stay tuned for that

If you have any questions or concerns please hit me up at feelgoodsolution101@gmail.com

The hypothesis behind femoracetabular impingement as a bone obstruction did not undergo serious examination until the last several years. This will take years for new research and knowledge to point out to medical profesionals. As for the meantime you can inform yourself and your due dilligence by looking at the long list of studies that crucially inspect femoracetabular impingement as a bone hindrance.

• There have been study after study showing no connection between having the alleged FAI morphology and any symptoms. Suggesting the shape of your bones is not the main problem!

• Although there is a great deal of evidence that the bone shapes do not have any connection to hip pain or range of motion issues. So in layman terms the research shows the bone shapes are not the reason hips hurt.

• The list of studies you'll find throughout this section provides strong evidence that signs of impingement in x-rays and MRI is very prevelant in the asymptomatic population. Therefore highly unlikely that bone shapes are responsible for the symptoms of hip pain and range of motion.

• The study provided talks about cam deformity was common and completely unrelated to the development of hip, groin pain and arthritis. It was more prevelant in men than women. The study concluded, they couldnt find a correlation or have any relevance in the development of hip pain and arthritis.

  
  

It does not matter if you have bone deformity as you age. There is a study looks closely for bone shapes in healthy senior-age athletes. They found that the presence of the cam and pincer bone shapes had no connection with hip pain or hip function even the older age group.

• Xrays in these seniors showed hip impingement and bone deformity are quite common. But those bone deformities had no relationship to hip pain.

• So screening younger athletes for FAI bone deformities or dysplasia is pretty much redudent!

• If you know that the test doesn't indentify or recognise the cause of the problem, then the screening doesn't need to be done in the first place!

There is a growing amount of evidence that FAI bone deformity are unlinked to pain or range of motion. Doctors still regularly assert that FAI bone shapes need to addressed to improve comfort and function. The reasons for this are complicated and jumbled are beyond the extent of this article. It is a good idea to inform yourself and read all these studies before committing to any surgical mediation to "appropriate" bone deformities.

There is a FAI study provided in the link published in 2011 in the British Journal of Sports Medicine with a group of researchers took patients with long standing adductor/groin pain and did some ROM tests and compared with their x-rays. The study looked at 34 athletes with groin pain. Only 94% of the hips had xrays that showed FAI.

The study concluded by finding no connection of FAI, Range of Motion and pain do not have anything in common. Plus the movement tests do not give compelling evidence of bone hindrance.

The original hypothesis of FAI proposed that bone deformity caused pain & arthritis. Originally surgery was used to correct bone shapes to prevent arthritis. However, the bone deformity have been showed to be unrelated to pain. However, in recent studies that bone deformities have been shown to be totally unconnected to the development of arthritis!

When you dig into the research The Growth of Hip Surgery in the link provided, the study show that there is weak to no connection between FAI and arthritis. The study concluded by finding "no development of osteoarthritis along FAI in the long term. Accordingly, in the absence of symptoms, propylatic surgical treatment is not warranted" -Hartofilakidis,et al. (2011)-

• This study isn't the only one to look into FAI and arthritis.

• There isn't enough evidence that supports FAI and arthritis having a connection to one another

• Another study even discusses about pincer impingement protecting you from arthritis!

There are more studies related in the next lecture.

There are many times that people will be told that they have arthritis in the hip in an X-ray. Sounds like there is no room to doubt. There is arthritis that causes pain, simple right? But the phenmomon of signs of arthritis in an X-ray or MRI dont show any connection for the development of pain. It is good to inspire people to not think about the seriousness of arthritis. This is not limiting element in how well you feel. Even though it sounds bad and sounds very intimidating again there isn't much evidence to support this!

• Its crucial to remember that considerable amount of widespread ideas on FAI treatment are based on doctrines with little to no documentation.

  
  

• FAI bone deformity or bone spurs dont seem to have any connection to arthritis and alongside in an X-ray to hip pain either.

• This is also relevant when it comes to back and knee pain, the link provided.

• We must focus on Hip Impingement rather than arthritis or bone deformity. FAI or hip impingement usually displays itself with movement alongside pain generally. We must look else where not just arthritis or bone deformity but the muscles surrounding the hip joint because they are in charge of moving your bones without harm.

  
  

  Also crucial to remember that this program help focus on strategies that will help you retrain muscles for better range of motion regardless of what an X-ray or MRI says.

  
  

There is one study Outcomes following hip arthroscopy for femoroacetabular impingement that examines 112 people undergo surgery to address FAI with associated chondrolabral dysfunction. The link is provided. There is more evidence mounting against the bone theory of FAI.

• You can read the radiologists synopsis of all the complications with the contemporary evidence for the current theory of FAI, the link is provided Femoroacetabular Impingement: Fact, Fiction, or Fantasy?

  
  

• Another study published in 2015 on the predominance of FAI in a senior age populace shows that the bone shapes believed to be the cause of FAI are not connected at all to the development of pain and arthritis and are actually just normal anatomical variation that have been mistakenly interpreted to be the source of pain.

The knowledge and experience is clear. Address the muscles, of the hips accordingly and slowly the hips will heal.

1 set | 1-2min and extra set if one side is more stiff

• For beginners up to 30 sec per side once a day or every other day
  

1 set | 1-2min and extra set if one side is more stiff

• For beginners up to 30 sec per side once a day or every other day

• Very slow strokes and with control

1 set | 1-2min and extra set if one side is more stiff

• For beginners up to 30 sec per side once a day or every other day

1 set | 1-2min and extra set if one side is more stiff

• For beginners up to 30 sec per side once a day or every other day

  
  

• Apply mild pressure long enough to release the mucsle spasm on the affected area (about 10-30 seconds)

1 set | 1-2min and extra set if one side is more stiff

• apply sustained pressure for a period long enough to release the muscle spasm on the affected area (about 10-30 seconds)

  
  

1 set | 1-2min and extra set if one side is more stiff

• apply sustained pressure for a period long enough to release the muscle spasm on the affected area (about 10-30 seconds)

1 set | 1-2min and extra set if one side is more stiff

• Kettle-Bell is something you can use if you have no access to Foam Rollers etc.

• apply sustained pressure for a period long enough to release the muscle spasm on the affected area (about 10-30 seconds)

1 set | 1-2min and extra set if one side is more stiff

• For beginners up to 30 sec per side once a day or every other day

• Focus on a particular area and hold postion for 5-15 sec holds if necessary

  
  

1 set | 1-2min and extra set if one side is more stiff

• apply sustained pressure for a period long enough to release the muscle spasm on the affected area (about 10-30 seconds)

1 set | 1-2min and extra set if one side is more stiff

• apply sustained pressure for a period long enough to release the muscle spasm on the affected area (about 10-30 seconds)

1 set | 1-2min and extra set if one side is more stiff

• apply sustained pressure for a period long enough to release the muscle spasm on the affected area (about 10-30 seconds)

1 set | 1-2min and extra set if one side is more stiff

• For beginners up to 30 sec per side once a day or every other day

• Focus on a particular area and hold postion for 5-15 sec holds if necessary

• 35-50 strokes per min if necessary

1 set | 1-2min and extra set if one side is more stiff

• apply sustained pressure for a period long enough to release the muscle spasm on the affected area (about 10-30 seconds)

1 set | 1-2min and extra set if one side is more stiff

• For beginners up to 30 sec per side once a day or every other day

• Focus on a particular area and hold postion for 5-15 sec holds if necessary

  
  

1 set | 1-2min and extra set if one side is more stiff

• Alternative to foam roller but alot more dense!

• For beginners up to 30 sec per side once a day or every other day

• Apply mild pressure long enough to release the mucsle spasm on the affected area (about 10-30 seconds)

• Very Slow strokes and with control

1 set | 1-2min and extra set if one side is more stiff

• For beginners up to 30 sec per side once a day or every other day

• Focus on a particular area and hold postion for 5-15 sec holds if necessary

  
  

1 set | 1-2min and extra set if one side is more stiff

• For beginners up to 30 sec per side once a day or every other day

• Focus on a particular area and hold postion for 5-15 sec holds if necessary

• 35-50 strokes per min if necessary

1 set | 1-2min and extra set if one side is more stiff

• apply sustained pressure for a period long enough to release the muscle spasm on the affected area (about 10-30 seconds)

1 set | 1-2min and extra set if one side is more stiff

• For beginners up to 30 sec per side once a day or every other day

• Stroke away from the spine

1 set | 1-2min and extra set if one side is more stiff

• For beginners up to 30 sec per side once a day or every other day

• Focus on a particular area and hold postion for 15 sec holds if necessary

• Slow massage strokes from 20-30 strokes generally

  
  

1 set | 1-2min and extra set if one side is more stiff

• apply sustained pressure for a period long enough to release the muscle spasm on the affected area (about 10-30 seconds)

1 set | 1-2min and extra set if one side is more stiff

• apply sustained pressure for a period long enough to release the muscle spasm on the affected area (about 10-30 seconds)

1 set | 1-2min and extra set if one side is more stiff

• For beginners up to 30 sec per side once a day or every other day

• Focus on a particular area and hold postion for 15 sec holds if necessary

• Slow and control

  
  

1 set | 1-2min and extra set if one side is more stiff

• For beginners up to 30 sec per side once a day or every other day

• 25-35 strokes per min if necessary

1 set | 1-2min and extra set if one side is more stiff

• apply sustained pressure for a period long enough to release the muscle spasm on the affected area (about 10-30 seconds)

• 25-35 strokes per min if necessary

1 set | 1-2min and extra set if one side is more stiff

• apply sustained pressure for a period long enough to release the muscle spasm on the affected area (about 10-30 seconds)

• 25-35 strokes per min if necessary

1 set | 1-2min and extra set if one side is more stiff

• apply sustained pressure for a period long enough to release the muscle spasm on the affected area (about 10-30 seconds)

1 or 2 sets for 2 min per leg and extra set if one side is weaker

• Utilize a chair or a wall for a deep stretch

• Contractions of 3-5 sec holds or longer if neccessary / relax and repeat

1 or 2 sets for 2 min per leg and extra set if one side is weaker

• Contractions of 5-10 sec holds or longer if neccessary / relax and repeat

1 or 2 sets for 2 min

• Contractions if necessary

• Inhale and slowly move your right and left knee out towards the side as you exhale, stopping to hold and continue breathing whenever you feel the stretch.

• Spread your knees to the side as much as you can. -Sit in between the ankles (push your hip backward)

• Either have your hands out or foreams like a plank placed to the floor

1 or 2 sets for 2 min

• Contractions of 5-10 sec holds or longer if neccessary / relax and repeat

• Progress with weights when confident

1 or 2 sets for 2 min

• Contractions of 5-10 sec holds or longer if neccessary / relax and repeat

1 or 2 sets for 2 min and extra set if one side is weaker

• Contractions of 5-10 sec holds or longer if necessary / relax and repeat

1 or 2 sets for 2 min per leg and extra set if one side is weaker

• Contractions of 5-10 sec holds or longer if necessary / relax and repeat

1 or 2 sets for 2 min per leg and extra set if one side is weaker

• Contractions of 5-10 sec holds or longer if neccessary / relax and repeat

1 or 2 sets for 2 min per leg and extra set if one side is weaker

• Contractions of 5-10 sec holds or longer if neccessary / relax and repeat

1 or 2 sets for 2 min per leg and extra set if one side is weaker

• Contractions of 5-10 sec holds or longer if neccessary / relax and repeat

1 or 2 sets for 2 min per leg and extra set if one side is weaker

• Contractions of 5-10 sec holds or longer if neccessary / relax and repeat

1 or 2 sets for 2 min

• Contractions of 5-10 sec holds or longer if necessary / relax and repeat

• Use some kind of furniture or a bench if necessary

1 or 2 sets for 2 min

• Contractions of 5-10 sec holds or longer if neccessary / relax and repeat

• position a box underneath the buttocks or something similar for beginners

• Use weights when feeling confident

1 or 2 sets for 2 min per leg and extra set if one side is weaker

• Contractions of 5-10 sec holds or longer if neccessary / relax and repeat

1 or 2 sets for 2 min per leg and extra set if one side is weaker

• Contractions of 5-10 sec holds or longer if neccessary / relax and repeat

1 or 2 sets for 2 min per leg and extra set if one side is weaker

• Contractions of 5-10 sec holds or longer if neccessary / relax and repeat

1 or 2 sets for 2 min per leg and extra set if one side is weaker

• Contractions of 5-10 sec holds or longer if neccessary / relax and repeat

1 or 2 sets for 2 min per leg and extra set if one side is weaker

• Contractions of 5-10 sec holds or longer if neccessary / relax and repeat

1 or 2 sets for 2 min per leg and extra set if one side is weaker

• Contractions of 5-10 sec holds or longer if neccessary / relax and repeat

1 or 2 sets for 2 min per leg and extra set if one side is weaker

• Utilize a furniture, bench or box if necessary

• Contractions of 5-10 sec holds or longer if neccessary / relax and repeat

1 or 2 sets for 2 min per leg and extra set if one side is weaker

• Contractions of 5-10 sec holds or longer if neccessary / relax and repeat

1 set for 1-2 min

• Use some kind of padding for the knees if necessary

• Wrap the band around upper thigh(quads) below the buttocks

• Play around with body and leg angles

• Drop the hip out to the side for an extra stretch

• Push the leg out with your hand where your hip is out to the side

1 set for 1-2 min

• Use some kind of padding for the knees if necessary

• Play around with body and leg angles

• Drop the hip out to the side for an extra stretch

• Think about this excercise as a progression or a alternative into a Pigeon stretch

1 or 2 sets for 2 min per leg and extra set if one side is weaker

• A progression into a crossover stretch

1 or 2 sets for 2 min per leg and extra set if one side is weaker

1 or 2 sets for 2 min per leg and extra set if one side is weaker

1 or 2 sets for 2 min per leg and extra set if one side is weaker

• Grab into a wall or something stable with your toes rest on the wall to gently stretch out the calf.

• Lean in to increase the intensity of the stretch.

• Contractions up to 5-10 sec and repeat 3-4 times

1 or 2 sets for 2 min per leg and extra set if one side is weaker

1. Take a seat in a chair. Sit to the edge of the chair with your ankles right below and in line with your knees. Gently begin to press your right hand into the top of your left foot to bend the toes.

   
   

2. Continue gently pressing downward on the foot until your ankle is as straight as is comfortable and you feel a stretch along the front of your shin, ankle and foot. You will be pressing your foot toward your right hip.

   
   

3.   Hold this stretch for a count of 5-10 secs. Then relax and release. You can repeat the stretch 3-5 times per leg roughly.

1 or 2 sets for 2 min

1. Begin in a kneeling position, and sit down gently so your heels are directly beneath your glutes and your knees are in front of you.

   
   

2. Place your hands on the floor behind you and lean back slightly. Gently push down on your heels using your body weight to feel the stretch.

   
   

3. Dont forget to breath into the stretch.

1–3 sets of 5–12 reps on each side

• It’s important to keep your back flat on the floor

• Engage your core

• Make sure your movements are slow and controlled

Hold the position for 10-60 secs plus variations( forearms, standard, side)

• Plant hands directly under shoulders (slightly wider than shoulder width) like you’re about to do a push-up (intermediate)

• Ground toes into the floor and squeeze glutes to stabilize your body

• Engage your core by imagining your belly button pulling in toward your spine. This will help keep your torso flat

• Dont forget to breathe slowly

2-3 sets of 10 reps

• Start on hands and knees, keeping your back flat. Don’t look up

• Tighten your core and raise left arm until it’s pointing directly in front of your shoulders. At the same time, raise right leg up and extend it straight behind your hips, flexing your toe. Don’t arch your back and squeeze the glutes

• Slowly return hand and foot to the starting position.

• Repeat on the other side.

2-3 sets for 10-60 secs plus variations ( knees 90 degrees, straight leg)

• Position your elbow directly under your shoulder, with forearm pressed into the floor.

• Lift hips and squeeze your glutes as hard as you can.

• Beginner: Hold 10 seconds, 2-3x on each side.

• Intermediate: Hold 30 seconds, 2-3x on each side.

2-3 sets for 10-60 secs plus variations

• Straight leg lifts variation

• Bent knee towards chest variation

• For warming up: two to three sets of eight to 10 highly concentrated reps or isometric holds of 20-30 seconds.

  
  

• For more endurance: three to four sets of 10-20 repetitions with a light to moderate load at the end of your training session.

Keep your abs in and your shoulders back. Slowly squeeze your glutes and hold your butt tight for three seconds. Slowly release the motion completely for one complete repetition. Perform one to three sets of 15-20 repetitions.

1-2 sets /  5-10 sec holds x5 or 5-10 reps

Use a comfy furniture and leg room for this one.

1-3 sets /  5-10 sec holds or 5-10 reps

Use a comfy furniture and leg room for this one.

1-3 sets /  5-10 sec holds or 5-10 reps

Use a comfy furniture and leg room for this one.

2-3 sets / 5-10 reps and extra set if one side is weaker

• Progress with ankle weights when feeling confident

• Contractions if necessary

1 set for 2-3 mins if neccessary

• Contractions of 5-10 sec holds or longer if neccessary / relax and repeat

• Inhale and slowly move your right and left knee out towards the side as you exhale, stopping to hold and continue breathing whenever you feel the stretch.

• Spread your knees to the side as much as you can. -Sit in between the ankles (push your hip backward)

• Either have your hands out or foreams like a plank placed to the floor

1-2 sets per leg / 10-60 sec holds per leg and extra set if one side is weaker

• As you get stronger try to aim for 30 seconds and above

  
  

• For those who lack the proper strength and conditioning, try to perform in 5-10 sec increments for example 10 sec holds for 3 sets etc.

• If you're sticking to basic glute bridge, aim for three to four sets of 15 to 25 reps for endurance. If you're using weight or elevation, opt for the lower end of the set and rep range until you build up strength.

  
  

• However if you beginner stick to 8-15 reps /  2-3 sets

1-2 sets per leg / 10-60 sec holds per leg and extra set if one side is weaker

1. Lie on back with bent knees hip distance apart, and feet flat on mat stacked under the knees. Extend one leg long towards the ceiling.

   
   

2. Squeeze glutes and lift hips off the mat into a bridge. Lower and lift the hips for desired number of reps then repeat on other side.

   
   

3. When you're first learning this exercise, leave your hands on the floor. Once you're comfortable with it, cross your arms over your chest.

4-6 side steps and fowards and backwards x 4-6 / repeat 2-3 sets

• Band around the knees or above is easier and below the knees is harder

  
  

• Squeeze the glutes and bend the legs

• Slow and controlled

• Include in your two activation sessions a week

1 or 2 sets / 10-20 reps and extra set if one side is weaker

(prone clamshell with a band for progression)

• Lie on your side, with legs stacked and knees bent at a 45-degree angle.

• Rest your head on your lower arm, and use your top arm to steady your frame. ...

• Engage your abdominals by pulling your belly button in, as this will help to stabilize your spine and pelvis.

1 or 2 sets / 10-20 reps and extra set if one side is weaker

(prone clamshell with a band or ankle weights for progression)

3 sets of 8-15 reps. Extra set if one side is weak. Engage the core.

• Assuming you have sensitive knees, use a pad or something soft to put your knees on.

• For some reason your knees hurt, if you can ignore this one

3 sets of 8-15 reps. Extra set if one side is weak

• Use ankle weights when feeling confident.

• Use contraction/release method if necessary.

3 sets of 10-15 reps. Extra set if one side is weak. Engage the core

Use ankle weights as you gain more confidence.

3 sets of 10-15 reps. Repeat with the other leg. Engage the core.

Use ankle weights as you gain more confidence.

3 sets of 10-15 reps. Extra set if one side is weak. Engage the core.

Use ankle weights as you gain more confidence.

Contraction / relax method of 5-10 sec holds and repeat 5-10 x per leg

1 - 2 sets with 10-60sec holds with diferent leg angles and postions.

• Use ankle weights and bands as you gain more confidence.

3 sets of 10-15 reps and a extra side if one side is weak.

• Use a yoga block to test heights if necessary

• Use ankle weights as you gain more confidence.

3 to 4 sets / 12 to 15 reps

• At the top of the rep, squeeze the calves as hard as possible and focus on maintaining your weight displacement across all of the bases of the toes.

  
  

• Then, as you lower yourself down, think about controlling the weight and staying controlled in the bases of your toes.

  Once you hit full depth (the end of your range of motion), keep fighting to maintain calf tension and resist letting the ankles relax into dorsiflexion.

  
  

• It’s a good idea to increase the difficulty of calf raises with weights once you’re well acquainted with the exercise.

  
  

2-3 sets of 10-15 reps and extra set if one side is weak

• From a standing position, take a long step forwards as if performing a lunge

• Align the Torso and Descend

• The majority of the load should be into the lead leg

• Be vigilant of the knee

• Use weights when feeling confident

2-3 sets of 10-15 reps and extra set if one side is weak

• Use weights when feeling confident

2-3 sets of 10-15 reps.

• Use weights when feeling confident

2-3 sets of 10-15 reps

• Use weights when feeling confident.

2-3 sets of 10-15 reps and extra set if one side is weak

Maintain the postion up to 30 secs and repeat 2-3x on both sides for beginners

Maintain the postion up to 30 secs and repeat 2-3x on both sides for beginners

• Use ankle weights when feeling confident