SPECIALTY PROGRAMS / HIP FLEXIBILITY

Week 4 · Mobility Flow & Internal Rotation

The reset session. Run the six mobility pieces as a flow, not as isolated stretches, then earn the range back with end-range lift-offs — passive range you cannot control is range you will not use on the ice. Week 4 of 4 — hold the range you built and re-run the hip screener. Mobility moves first; asymmetry takes the full block to shift.

Warm-UpMobility FlowEnd-Range StrengthGroin EntryCool-Down

SECTIONS

BLOCKS

EXERCISES

MOVEMENTS

TOTAL SETS

~42' 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

● STRAIGHT SETS

Mobility Flow

EXERCISES

TOTAL SETS

B12 SETS

90/90 Hip Switch

2 sets10/side repsRotate from the hip, not the low back. Sit tall the whole time.Rest 30

B22 SETS

Hip CARs

2 sets3 slow circles/side repsThe biggest circle you own — no pelvis shift to cheat the range.Rest 30

B32 SETS

Half-Kneeling Couch Stretch

2 sets45 s/side repsTuck the tailbone and squeeze the down-glute BEFORE you lean.Rest 15

B42 SETS

Adductor Rockback

2 sets10 repsLong spine, sink straight back. A stretch, never a pinch.Rest 30

B51 SETS

Pigeon / 90-90 External Rotation Hold

1 sets60 s/side repsStack the hips square and breathe into the back hip.Rest 15

B61 SETS

Deep Squat Pry

1 sets60 s repsElbows press the knees out, chest up, heels down.Rest 30

● SUPERSET

End-Range Strength

EXERCISES

TOTAL SETS

A12 SETS

90/90 Lift-Off

2 sets6/side repsLift the knee off the floor without leaning. This is what makes the range stick.Rest 45

A22 SETS

Active Straight-Leg Raise

2 sets8/side repsThe down leg stays pinned. Hip separation is what a stride is made of.Rest 45

● STRAIGHT SETS

Groin Entry

EXERCISES

TOTAL SETS

D14 SETS

Adductor Squeeze Isometric

4 sets15 s repsBall between the knees at about 70%. Start here if the squeeze test was sore.Rest 30

● COOLDOWN

Cool-Down

EXERCISES

TOTAL SETS

Supine Figure-Four Stretch

1 sets45 s/side repsRest 0

Seated Straddle (Pancake)

1 sets60 s repsSit tall first, then reach. Never round to fake range.Rest 0

Week 4 · Mobility Flow & Internal Rotation

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