Hips & legs · 8 weeks · Rebuild · 3 sessions / week · Beta access
Hips & legs · Rebuild
Wake glute med and max. Marches and carries that keep the pelvis level.
Sidelying and bridge this week. Week two clocks in Airplane and the longer 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. 8 weeks. Sidelying and bridge this week. Week two clocks in Airplane and the longer carries.
- — Both sockets working
- — A level pelvis in split stance
- — Honest load on the new pattern — not a separate personality called 'strength'
Tissues this program
This week’s idea
Sidelying and bridge work so Week 2 can clock in Airplane and longer carries. Do not steal W2’s job.
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: The quiet glute clocks in
Week 1 of 8
Wake the quiet glute
This week’s framework
Sidelying and bridge work so Week 2 can clock in Airplane and longer carries. Do not steal W2’s job.
Introduce med/max. Leave Airplane and escalated carries for week two.
Pattern
One hip taking over / tight hip flexors, sleepy glutes
Where you should feel this
Success looks like
Pelvis stays level on a 3×30 m Farmer. Low back does not cover.
Watch for
Airplane on week one. Farmer 4×40 that belongs to week two.
The three sessions
Already done this week? Do a session again. Later weeks stay open.
Session A
Side and bridge prep
32 min
Prep for Airplane week. Do not introduce Airplane here.
- 90/90 Hip Lift Breathing · 6 breaths
- Side Lying Hip Abduction · 10 / side
- Glute Bridge March · 8 / side
- Short Foot · 8 / side
Session B
Hinge + early carry
32 min
Shorter carries than week two.
- Glute Bridge March · 8 / side
- Dowel Hip Hinge · 3 × 8
- Farmer Carry · 3 × 30 m
- Suitcase Carry · 2 × 20 m / side
Session C
Level pelvis stand
28 min
Session C job: pass = pelvis stays level on carry; low back does not cover.
- Side Lying Hip Abduction · 8 / side
- Farmer Carry · 3 × 30 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.