SPECIALTY PROGRAMS / HIP FLEXIBILITY

Week 1 · Lateral Hip & Asymmetry

When the glute medius cannot stabilise, the adductor takes the lateral push — and that is how groins tear. This session makes the lateral hip do its own job, then hunts the side-to-side gap: differences over about 15% predict overload injury. Week 1 of 4 — reset. Flow and adductor isometrics only, and the rule that governs the whole block: stiffness yes, pain no. Anything that bites, back off the range and flag it for a physio.

Warm-UpGlute MediusSingle-Leg ControlAsymmetry BlockHip Control+1 more

SECTIONS

BLOCKS

EXERCISES

MOVEMENTS

TOTAL SETS

~48' EST.

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● WARMUP

Warm-Up

EXERCISES

TOTAL SETS

Stationary Bike

1 sets5 min repsWarm tissue moves. Cold tissue argues.Rest 0

Glute Bridge

1 sets15 repsWake the glutes before you ask the hips for range.Rest 0

World's Greatest Stretch

1 sets5/side repsRest 0

Half-Kneeling Ankle Rock

1 sets10/side repsHeel down — the ankle feeds the hip.Rest 0

Banded Clamshell

1 sets12/side repsLight band. This is activation, not the working set.Rest 0

● SUPERSET

Glute Medius

EXERCISES

TOTAL SETS

A13 SETS

Banded Clamshell

3 sets12/side repsHeels together, open the knee, do not let the hips roll back.Rest 45

A23 SETS

Banded Monster Walk

3 sets10 steps each way repsBand at the ankles, stay low, no torso sway.Rest 45

● SUPERSET

Single-Leg Control

EXERCISES

TOTAL SETS

A13 SETS

Lateral Step-Down

3 sets10/side repsSlow lower, knee tracks over the toe — no inward collapse.Rest 60

A23 SETS

Single-Leg Glute Bridge

3 sets10/side repsDrive through the heel and keep the pelvis dead level.Rest 60

● SUPERSET

Asymmetry Block

EXERCISES

TOTAL SETS

A13 SETS

Rear-Foot-Elevated Split Squat

3 sets8/side repsControl the descent; the back foot is for balance, not push. Weaker side gets an extra set.Rest 90

A23 SETS

Single-Leg Romanian Deadlift

3 sets8/side repsFlat back, hips square to the floor. Weaker side gets an extra set.Rest 75

● STRAIGHT SETS

Hip Control

EXERCISES

TOTAL SETS

E12 SETS

Hip Airplane

2 sets6/side repsRotate the hip, not the spine. Control work, not a stretch.Rest 60

● COOLDOWN

Cool-Down

EXERCISES

TOTAL SETS

Half-Kneeling Couch Stretch

1 sets45 s/side repsTailbone tucked, down-glute squeezed.Rest 0

Supine Figure-Four Stretch

1 sets45 s/side repsRest 0

Week 1 · Lateral Hip & Asymmetry

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