The ELITE Hip Mobility Protocol v1.0
Tight Hips? Stretching Is Useless: The Elite Hip Protocol that Actually Works.
Do you have chronically tight hips?
Are they putting a handbrake on your athletic performance?
Limiting your strength?
Clicking, clunking & causing aches & pains that never seem to go away?
I bet you have also tried everything you see on the internet:
Bodyweight mobility routines that never seem to fix your issue
Stretches for 20 minutes before training which doesn’t last or stick
Foam rolling & massage guns which feel good, but don’t work for you.
Yoga & other ‘flexibility’ training that have you spinning your wheels.
Why do you keep torturing yourself with all of these tedious, ineffective methods…
Where you only get a few minutes of relief before the tightness creeps back in?
Are you really resolving the problem if you aren’t getting a long term change?
It's frustrating. Infuriating, even. You're doing everything "right," following all the standard advice, and yet your hips are still as tight as a vice.
The Hips are the Centre of Athletic Performance, Here’s Why
Unlocking the hips is one of the highest ROI things you can do for athleticism, period.
There is no athletic pursuit that would not benefit from moving more effectively through the pelvis, as it’s involved in:
Sprinting
Kicking
Cutting & change of direction
Hamstring & Glute activation
Low back overload & tightness
There are very few areas of the body that can impact the way your spine, upper body, knees & ankles move.
Often when I assess clients for completely unrelated injuries (e.g ankle or knee issues), it can often stem from an inability to move through the hips effectively.
I can’t count the amount of times that someones poor movement has been a compensation from a lack of movement in the hips.
If stretching is useless, What do I do then?
Great question, and I will give you the answer.
In order to create permanent change in the hips, light bodyweight mobility drills will not do this.
You NEED to apply a force & stress that causes a change and adaptation.
The best way to do this is to look at how hip tightness is developed at its ROOT CAUSE
The hip joint will function depending on how the muscles around it behave:
Muscles that pull the hip forward:
Iliopsoas (Hip Flexor)
Rectus Femoris (Quads)
Adductor (Groin)
Muscles that pull the hip backwards:
Hamstring
Glutes
The common pattern of hip tightness
Let's think of the most common pattern in modern society:
Sitting for 8 hours a day
Barely moving & walking
Lifting heavy weights with poor form
This results in the Adductors (groin), hip flexors & quadriceps getting tight and pulling the hip joint forward.
The protocol I am going to share with you will:
• Deliver lasting results in a fraction of the time, unlike tedious 20-minute routines that offer only temporary relief
• Address the root cause of hip tightness, not just the symptoms, improving overall athletic performance and preventing future injuries
• Eliminate the need for constant pre-workout mobility work by creating balanced, functional strength that sticks
Let’s start with Exercise 1:
EXERCISE 1 - COSSACK SQUATS
2-3 sets, 6-10 reps each side
This functions to lengthen the groin while under load, and I have even given you 3 variations of this groin exercise you can complete depending on your level of flexibility below.…