Hips & legs · 4 weeks · Reset · 3 sessions / week · Beta access
Hips & legs · Reset
Both sockets. Short foot. Options before long carries.
Week one finds both sockets and a quiet foot. Options before abduction load and long carries.
For the clicky hip, the one-sided stance, the pelvis that is not midline, and the opposite knee that keeps getting angry. We restore rotation in both hips, wake the side of the hip, load the inner thighs, and make split stance and carries tell the truth. 4 weeks. Week one finds both sockets and a quiet foot. Options before abduction load and long carries.
- — Both sockets working
- — A level pelvis in split stance
- — The week's keepers named — a practice you can repeat
Tissues this program
This week’s idea
Find both hip sockets and a quiet foot. Options before abduction load and long carries.
Curriculum
One week at a time.
Finish this week’s three sessions and the next week opens. You can go back to a week you already did. You cannot skip ahead.
Next week: Short foot under standing
Week 1 of 4
Both sockets, options first
This week’s framework
Find both hip sockets and a quiet foot. Options before abduction load and long carries.
Week one is sockets and foot. Not the carry week.
Pattern
One hip taking over
Where you should feel this
Success looks like
Both 90/90s available. Foot does not dump.
Watch for
Skipping the sticky socket. Making this a long Farmer week.
The three sessions
Already done this week? Do a session again. Later weeks stay open.
Session A
90/90 both sides
30 min
Set 2 smoother, not bigger shove.
- 90/90 Hip Lift Breathing · 6 breaths
- 90/90 Hip Switches · Set 1 · 6
- 90/90 Hip Switches · Set 2 · 8
- Short Foot · 8 / side
- Ankle Rocking · 8 / side
Session B
Floor fold
32 min
Low amplitude march. No lean-back on abduction.
- 90/90 Hip Switches · 6 switches
- Quadruped Rock Back · 8 rocks
- Glute Bridge March · 6 / side
- Side Lying Hip Abduction · 8 / side
Session C
Stand the sockets up
26 min
Session C job: pass = both sockets feel available; foot does not dump.
- Short Foot · 8 / side
- Dowel Hip Hinge · 2 × 8
- Farmer Carry · 2 × 20 m
Alongside this program
Self-massage for these sessions
A hip that only knows pinch or dump will steal from the low back and the knee. Quiet the pocket, then make it hold.
Sockets and the front of the hip first, then the split-stance and bridge work so both sides share the load.
How this works
Quiet the tissue. Then give it a job.
A ball or roller can briefly turn down guarding and make a joint easier to move. It does not break scar tissue, melt fascia, or diagnose what hurts. The useful window is short — that is why every technique ends with a drill from the program.
How to use it with a program
- — Pick one or two spots that match the program you are in — not the whole body.
- — Sixty seconds a side, pressure you can talk through, then stand up and do the drill.
- — Before session A if the area feels parked. After a drill if that drill stayed sticky.
This is education for your own body. It is not a way to diagnose or treat a problem, and it is not a substitute for a clinician. These self-massage techniques are not a training method, and they are not to be used on other people.
Hip · Tennis or lacrosse ball
Back-of-hip ball
Quiet the back of the hip so the glute can actually lift, instead of the low back covering.
60 seconds per side
Then: Glute Bridge March, then Hip Airplane if the standing hip is the story.
Hip · Tennis or lacrosse ball
Front-outside hip ball
Take pressure off the front-outside of the hip that yanks the knee inward.
45–60 seconds per side
Then: Side Lying Hip Abduction. Then Couch Stretch with the tailbone tucked.
Hip · Tennis or lacrosse ball
Inner-thigh ball
Soften the inner thigh so the knee is less likely to cave, then load it on purpose.
45–60 seconds per side
Then: Short Copenhagen or 90/90 Hip Switches.
Hip · Tennis ball
Front-of-hip ball
Take the shout out of the front of the hip so you can tuck the tailbone without a fight.
45–60 seconds per side
Then: Pelvic Clock, then Couch Stretch. Options, then length.
Low back · Tennis or lacrosse ball
Side-of-waist ball
Quiet the side of the low back without rolling the spine.
45–60 seconds per side
Then: Side Bridge, then Suitcase Carry. Quiet the tissue, then make it hold.