Hip Prehab Program

(2 customer reviews)


For Healthy Hips, Backs, and Knees

Improve your hip mobility, strength, and control to keep them healthy, reduce the risk of injury, improve performance, and keep doing the things you love!

By purchasing this program you are agreeing to the terms & conditions, privacy policy, and website disclaimer.


How long is the program?

The program is designed for 3 days per week at about 30 minutes per session. It will have two phases as part of the program, each lasting 3-4 weeks, for a total of 6-8 weeks of the program. You will repeat the same exercises throughout the first phase with progressions of the exercises and/or reps for phase two to ensure progressive overload to continue to build strength.  You may continue the program for longer than 6-8 weeks if you prefer as well!

What equipment do I need?

  1. Booty bands
  2. A lacrosse or tennis ball
  3. PVC pipe, dowel, broom/mop, or other light stick of some kind

Can I do this with my other programs?

Yes! You can do this program by itself or with other programs. If you choose to do it in combination with another program, I recommend adjusting volume to the appropriate level and ensuring you allow 48 hours between working the same body part. You can use the hip prehab program’s warm up as your warm up for a lower body day, perform the prehab either before or after your workout, and then perform the cool down at the end.

How do I know I’m doing the exercises with correct form?

With the program you get access to a playlist of videos for each exercise in the program.  The playlist is in order of the program, so if you want to watch all of them, they’re in order for you or if you want to watch just one, it’s easy to find and only watch that one!  These videos go over proper form for the exercise, common errors, and cues to correct those errors!

Does it come with a follow along video?

No. Each exercise is a separate individual video within the playlist so you can easily watch all the videos or just one.  Plus, you get additional cues on form and details on what you’re working that you wouldn’t be able to get in a follow along video!

Does doing this program prevent me from a hip, back, or knee injury?

This program can reduce the risk of injury, but you cannot eliminate the risk of injury in daily life or in sport. This program can help keep your hips strong to increase their capacity for things you may do, but unfortunately there is no way to guarantee you stay injury free.

I have ___ hip injury. Will this program help?

This program is NOT designed to treat any specific hip injury. It is designed to reduce the risk of injury via development of some of the smaller, often overlooked muscles of the hip, encourage balanced hip strength, and improve hip mobility/flexibility. If you currently have a hip, back, or knee injury, make sure you are cleared by either your physician, physical therapist, or other medical provider prior to starting this program.

Who is this program good for?

Whether you are just starting working out, have had a previous injury to the hip and want to prevent future injuries, or just place a high demand on your hip with your sport, you can benefit from this program! It can specifically be used for runners, martial artists, etc.

How much is the program?

$50 USD. I wanted to make a more accessible program for those who are unable to do my individualized workout programs or consult calls for whatever reason!

What if I don’t like the program?

As you receive the program once you purchase it, no refunds will be given. If you have any questions about if the program is right for you, please email paradigmofperfection@gmail.com with any questions you have!

2 reviews for Hip Prehab Program

  1. Yvonne (verified owner)

    This program has been amazing. I started doing gymnastics again after 25 years and between the new movements and decades of sitting in a chair for work all day, my hips have been a mess and full of little injuries. I purchased this program to build up strength and flexibility in that area and it’s been incredibly helpful and I love having a set of physical therapist approved exercises that I can continue to incorporate into my training!

    • paradigmofperfection

      So happy you have enjoyed the program and you’ve learned a bit more about how to include them into your training!

  2. Brian

    About halfway thru the program and already notice a big difference. Highly recommend for mountain bikers.

    • paradigmofperfection

      Thank you Brian! Glad you’re seeing progress already!

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