Restore: the hips program

how to train hip joint mobility


Hip mobility training:

Now that we have done some flexibility and joint assessments, we’re ready to begin to learn HOW we will directly address and positively improve HIP MOBILITY.

Our first goal is to learn more about our own individual PRIMARY area of opportunity.

That is, the movement OR position that we’re most likely to want to address first – the movement or position where we can make the most gains. 

To do this, we’re going to zero in on only THREE of the SEVEN total movements in this program.  (Exclusing CARs as one of these eight – we will be performing CARs regardless). 

To understand better what I mean, listen and watch this 1:21 video. 

Including CARs, there are eight total movements we will train in this program. They are…

  • CARS (controlled articular rotations for the hips)
  • 90-90 (external/internal rotation of the hip)
  • Deep 6-Piriformis (deeper rotators of the hip)
  • Groin (short adductor or inside of the hip)
  • Hip Flexors (anterior or front of the hip)
  • Long Adductor (Inside of the hip and leg)
  • The “Frog” (hip and leg rotation)
  • Axial Rotation (axial external/internal rotation)

What are the THREE movements that you will choose from to get started? 

They are…

  • 90-90 (external/internal rotation of the hip)
  • Groin (short adductor or inside of the hip)
  • Hip Flexors (anterior or front of the hip)

Decide which is your greatest need. We will call that your PRIMARY area of opportunity or POA.  Your decision should be based on your self-assessment and what you are learning through this process. 

However, as mentioned, regardless of your POA,  you will still train daily with HIP CARs. CARs form one of the foundational “training” elements of this program.  

Why are we picking from these three, even though there are seven (excluding CARs) total to train in?

  • To keep things simple at the start, we’ll focus on the areas that are likely to be a PRIMARY area of opportunity for you. “Simple” means you can get started quickly.
  • These three movements represent “global” hip mobility, whereas the other movements – Piriformis/Deep 6, Long Adductor, Frog, and Axial Rotation – look at hip mobility in a bit more reductionist manner.

It’s best to start globally. And to keep it simple.

As we move forward, we’ll get into those other areas also. First things first. 🙂

To learn more about all of the movements as well as how this area is organized, watch the 3-minute video below.  

The next topic to delve into is the training system or method we will use to actually TRAIN to improve mobility. 

What is it? Keep reading!

Your introduction to PAILs and RAILs

The primary training tool we’ll use to elicit positive changes in mobility, is Progressive and Regressive Angular Isometric Loading, otherwise known as “PAILs” and “RAILs” for short.

In the next section of the program that is called: “PAILs-RAILs: More of What You Need To Know,” you’ll learn even more about this training approach and see directly how we’ll apply them.

You can begin learning more about PAILs and RAILs right now by watching this video.

Please note: This IS a lengthy video as I go into great detail about this kind of training.

Make sure that when you sit down to watch and learn, you’ve set some time aside and there aren’t any distractions.  It’s important! 🙂

If you are starting to feel a little bit overwhelmed at all there is to learn, DO NOT STRESS! 

There is a lot to learn, I won’t deny it. But at the same time, it is so important to keep it simple!

In this video, I summarize (in the simplest terms) our entire MOBILITY training journey.

Yes, it’s a process.

But it is important to keep it simple! Listen in!

Ok, you’re now ready to learn a little bit MORE about Progressive and Regressive Angular Isometric Loading, or perhaps more simply put: end-range isometric strength training. PAILs and RAILs.

Head to that area now! Enjoy your learning!