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12 Week Hip Mobility Upgrade (May 2021)
Course Introduction
Why you need Hip Mobility Training (1:12)
What are your Hips Designed to Do? (1:26)
Why You Should Train Your Hips Specifically (1:52)
How this course will help you (1:29)
Appendix 1: Self Assessment & Program Understanding
CARs Assessment (3:22)
Internal & External Rotation Floor Assessment (3:58)
Appendix 2: PAILs & RAILs
Law of Irradiation (4:55)
How we use Irradiation (4:02)
What are PAILs & RAILs (3:44)
PAILs RAILs External Rotation (8:33)
PAILs RAILs Internal Rotation (12:36)
Appendix 3: Hip CARs Recovery Variations
Prone Hip CARs (0:45)
Supine Hip CARs (1:06)
Quadruped Hip CARs (1:02)
Side Lying Hip CARs (1:45)
Appendix 4
Additional Documentation Weeks 1 - 3
Week 1
Day 1: Kinstretch Foundations of Mobility (31:15)
Day 2: 15 Minute Mobility Snack (External Rotation) (14:13)
Day 3: CARs Recovery & Exploratory Inputs (11:40)
Day 4: Kinstretch Hip Rotation & Spine (26:48)
Day 5: 15 Minute Mobility Snack (Half Frog (18:52)
Day 6: CARs Recovery & Exploratory Inputs (5:33)
Day 7: Rest + Daily Hip Cars
Week 2
Day 1: Kinstretch Foundations of Mobility (31:15)
Day 2: 15 Minute Mobility Snack External Rotation (16:47)
Day 3: CARs & Exploratory Inputs (8:00)
Day 4: Kinstretch Hip Rotation & Spine (26:48)
Day 5: 15 Minute Mobility Snack Half Frog (18:52)
Day 6: CARs & Exploratory Inputs (3:40)
Day 7: Rest + Daily Hip CARs
Week 3
Day 1: Kinstretch Foundations of Mobility (31:15)
Day 2: 15 Minute Mobility Snack External Rotation (16:47)
Day 3: CARs & Exploratory Inputs (9:03)
Day 4: Kinstretch Hip Rotation & Spine (26:48)
Day 5: 15 Minute Mobility Snack Half Frog (18:52)
Day 6: CARs & Exploratory Inputs (3:11)
Day 7: Rest + Daily Hip CARs
Week 4
Day 1: Hip External Rotation/Adduction (50:17)
Day 2: 15 Minute Mobility Snack - Happy Baby (15:15)
Day 3: CARs & Exploratory Inputs (4:42)
Day 4: Hip Flexion (60:12)
Day 5: 15 Minute Mobility Snack - Hip Rotation (15:54)
Day 6: CARs & Exploratory Inputs (7:08)
Day 7: Rest + Daily Hip CARs
Week 5
Day 1: Hip External Rotation/Adduction (50:17)
Day 2: 15 Minute Mobility Snack - Happy Baby (15:15)
Day 3: CARs & Exploratory Inputs (3:40)
Day 4: Hip Flexion (60:12)
Day 5: 15 Minute Mobility - Hip Rotation (15:54)
Day 6: CARs & Exploratory Inputs (3:42)
Day 7: Rest + Daily Hip CARs
Week 6
Day 1: Hip External Rotation/Adduction (50:17)
Day 2: 15 Minute Mobility Snack - Happy Baby (15:15)
Day 3: CARs + Exploratory Inputs (7:17)
Day 4: Hip Flexion (60:12)
Day 5: 15 Minute Mobility Snack - Hip Rotation (15:54)
Day 6: CARs + Exploratory Inputs (2:06)
Day 7: Rest + Daily Hip CARs
Week 7
Day 1: Expanding Hip Rotation (55:38)
Day 2: Lower Body Recovery Snack (13:04)
Day 3: 2 Sessions - KInstretch & Mobility Snack (53:04)
Day 4: Extra CARs Outside of Daily Routine
Day 5: Kinstretch Hip ER (48:11)
Day 6: Rotational Recovery Snack (12:10)
Week 8
Day 1: Expanding Hip Rotation (55:38)
Day 2: Lower Body Recovery Snack (13:04)
Day 3: 2 Sessions - KInstretch & Mobility Snack (53:04)
Day 4: Extra CARs Outside of Daily Routine
Day 5: Kinstretch Hip ER (48:11)
Day 6: Rotational Recovery Snack (12:10)
Week 9 DELOAD
Day 1: 15 Minute Spinal Flexion/Extension + Hip Flexion (15:17)
Day 2: Light Day
Day 3 Recovery Input 1 (17:24)
Day 4: Light Day
Day 5: Recovery Input 2 (12:10)
Week 10
Day 1: Kinstretch Hip Internal Rotation (62:20)
Day 2: 15 Minute Mobility Hip Flexion & Knee Extension (16:15)
Day 3: Kinstretch Hip Abduction & Adduction (54:34)
Day 4: Additional CARs
Day 5: Hip Extension (49:34)
Day 6: External Rotation 90/90 (16:47)
Week 11
Day 1: Kinstretch Hip Internal Rotation (62:20)
Day 2: 15 Minute Mobility Hip Flexion & Knee Extension (16:15)
Day 3: Kinstretch Hip Abduction & Adduction (54:34)
Day 4: Additional CARs
Day 5: Hip Extension (49:34)
Day 6: External Rotation 90/90 (16:47)
Week 12
Day 1: Kinstretch Hip Internal Rotation (62:20)
Day 2: 15 Minute Mobility Hip Flexion & Knee Extension (16:15)
Day 3: Kinstretch Hip Abduction & Adduction (54:34)
Day 4: Additional CARs
Day 5: Hip Extension (49:34)
Day 6: External Rotation 90/90 (16:47)
Day 4: Extra CARs Outside of Daily Routine
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