This program is great for anyone dealing with hip pain that is on the front of the hip or feels deeper into the groin. It is going to work on decreasing pain through increasing strength of the glutes, core and low back muscles as well as working on thoracic and hip mobility. Common diagnoses that people may be given are thing such as FAI (impingement), labral tears, hip flexor pain, hip flexor tendinopathy, hip flexor tightness or even hip arthritis. It is NOT recommended if you are 12 weeks post op or less.

This program includes 3 strength days about 45 minutes long per week for the first month. The second month will also include 2 additional shorter 15 minute mobility and hip flexor sessions per week to address any deficits here, but not to irritate the hip too soon with pressing into mobility or hip flexor since those may be reasons for pain. The third month will combine the two for 3 days per week with 45-60 minute workouts. The program in total is 12 weeks.

Equipment needed:

• Dumbbells or kettlebells

• Looped resistance bands

• Bench or chair

• Step of some kind