Bulletproof Hips Protocol

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A 12-week, two-phase system for hip/low-back pain, stiffness, and athletes building powerful, resilient hips.Phase 1 — Reset / Foundation: mobility, internal/external rotation and control via an FRC-style method (passive stretch → PAILS/RAILS → end-range lift-offs → active reps), pelvic control, scissor slides, hip CARs.Phase 2 — Rebuild / Strength & Power: Copenhagen planks, curtsy lunges, single-leg hinges, cable knee drives, side-plank work, loaded end-range training. Two workouts per phase, max 40 min, 1–2x/week Intensity steps up every two weeks Clickable exercise demonstration videos Private community chat invite Instant PDF download — no subscription Show more