Rehab
Hip [P]rehab Program
Improve Hip Health & Supercharge Lower Body Performance Anytime, Anywhere
Recover with a guided plan.
Did you know there are 27 muscles that cross the hip joint?! Well, the Hip Prehab Program is here to help you take control of your hip again by training your hip muscles (yup all 27 of them) to reduce that annoying ache, pain, or pinch you’ve been dealing with! This program is best suited for those with mild to no (0-4/10) knee pain or injury prevention. The hip is a very stable ball and socket joint. It is also a key player in the transmission of force from our lower leg to the rest of the body, making it our body’s powerhouse! In order for this transmission of force to happen in a safe and effective way we have to ensure our hips are mobile, strong, and powerful enough to handle that all life may throw at us. So this is where we do it. Welcome to Hip Prehab - where you will increase your hip’s functional range of motion all while integrating progressive loading to help you take control and optimize your hip health and function and set you up for long-term success! If this program is too challenging for you, check out our Hip Rehab Program! If you are looking for more of a challenge, check out our Full Body Prehab Program!
This program is best suited for those with mild to no (0-4/10) knee pain or injury prevention including: Hip arthritis, pre-op hip replacement, hip flexor/glute/piriformis/TFL issue and pain, femoroacetabular impingement (FAI), hip labral tear/involvement, greater trochanteric issues and pain, greater trochanteric bursitis, pelvis/hip alignment issues, and SIJ pain.
- Duration
- 12 weeks
- Frequency
- 2-4x/week
- Instructor
- Adelle Smener
12-week arc
What you work through
- Week 1
First week of Hip Prehab! This week we’re learning to regain control and build endurance of your hip muscles with dynamic warm ups and functional movements!
- Week 2
This week we are building off of the foundational movements from week 1. This time with an emphasis in internal rotation and inner thigh mobility. Let’s get to work!
- Week 3
No hip program would be complete without glute day! While we warm up our entire hip girdle, today’s program will focus on building control, endurance, and strength of our glutes...all 3 of them!
- Week 4
Your motor control has improved! You know how to activate and control hip girdle musculature - now it’s time to take it up a notch. This week we are increasing the demand on these muscles by increasing the lever arm for some exercises, increasing resistance for others, and even introducing single leg work!
- Week 5
In this week’s program you will learn to own the split stance position, which is key in progressing from bilateral movements (squats!) to unilateral movements (step ups and step downs!). You got this!
- Week 6
Halfway to bulletproofing those hips! While we have worked a lot in static and dynamic sagittal plane (forward and back) movements - this week we are mastering transverse plane movements with an emphasis on rotational control through our trunk. Remember, our hips work in conjunction with our core muscles to create stability and control in our trunk to help transmit force throughout our body. Let’s get ready to work!
- Week 7
You’ve made it this far and deserve a big pat on the back...which in Prehab world equates to more load! This week we are adding resistance to our deadlift while building up our foundational control in all planes of motion!
- Week 8
It’s week 8 of 12! Let’s take this time to reflect on how far you have come since week 1 and challenge ourselves to push the envelope just a bit further. This week no muscle gets left behind - we are hitting it all: glutes, hamstrings, hip flexors, and adductors!
- Week 9
This week we step up our game! We introduce a foundational movement pattern called the load and lift . This movement pattern teaches our entire body to work together to maintain stability and control while we incorporate SPEED into our movements!
- Week 10
You are strong, confident, and ready to conquer anything! Well almost anything...including resisted hip thrusts, sumo deadlifts, and single leg box squats!
- Week 11
Time to put it all together! This week we are challenging our hips to the max. Because remember - if it doesn’t challenge you it doesn’t change you! It’s time to maximize our hip health in deeper ranges of motion - all while progressing our single leg stability, strength, and endurance!
- Week 12
You made it! And let us just say that you are looking strong and ready to take on whatever life throws at your hip. More importantly, you’ve learned how to take control of your hip and health along the way. For your last week, you’ll be focusing on mastering unilateral or single leg movements incorporating different speeds and directions. Let’s finish strong!
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