Everything you need, and where to find each thing, can be found in THIS video.

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– Small medicine ball (any size or weight should work if its firm, though) 
– Mini bands
– Lacrosse ball
– Cable machine of any kind, but long bands or Ancore work too
 – Travel foam roller (any size works, though)
 – Ankle weights
 – Small step (or can use a step from a staircase)
 – Optional dumbbells to add weight (would recommend a space-saver like these)
– Barbell for releases (can be substituted with lacrosse ball, but less effective)

Anyone who has hips, that move, can benefit from this program. You don’t have to be an elite athlete, a runner, or do any specific sport to be on this program! We are of the belief that even when structural limitations in joints are present, we can still benefit from strengthening the bones, ligaments, tendons, and muscles that help support joint and whole-body health.

Aside from the first and last testing day, the 9-week program has 3 strength & mobility days, and one mobility/breathing/recovery day each week. When first learning a new phase of the program, you can expect to spend a little more time watching the videos for each exercise and learning the cues. After that initial learning period, and depending on the person, the strength days usually take 40-60 minutes and the mobility day around 20-40 minutes. 

While this isn’t an individualized program, we’re here to support and offer suggestions for modifications, how to cut down or ramp up the volume, and/or how to modify different exercises. Though, some of these things can be better assessed in person, with an individualized strength plan, or in-person with a manual therapist.

This will mostly depend on the individual to select the one they want or need the most – as they are all different, and all good! The Foot Foundations program requires less equipment than Hip Foundations, so might be a good starter program. The Hip Foundations will progress to more barbell exercises and will require more equipment, so might be good to do second, unless your hips are your primary concern – then start here!

If you have a newly acquired injury or are unsure of whether or not it is appropriate to begin or resume exercise, I strongly suggest being assessed by an appropriate medical professional to prevent anything from worsening. These professionals include (but are not limited to) physiotherapists, chiropractors, physicians or athletic therapists.

A big red flag for any exercise is uncontrolled pain when considering certain injuries. Essentially, we want to get people moving as much as we possibly can, but if your overall pain is not controlled or getting worse with continuation of a given exercise, it might be an indicator that it is not appropriate at that time.

If you try adjusting an exercise, or stop and start again and the pain continues to progress, we would suggest being assessed by a medical professional prior to continuation. This ensures you don’t have a particular injury or condition that could possibly get worse with exercise.

Individual differences make answering this question very difficult, especially with the wide variety of conditions this program has been proven to work for. However, your program includes in-app messaging with us, and we’re happy to provide some additional guidance once you’re done the 8 week program, if you’re not already “fixed”!

The structured program is 9 weeks long, but if you would like to extend your program by a few weeks and repeat some of the earlier progressions, we are happy to help accommodate this.

We created our Hip Foundations program because often we spend many days, weeks, and sometimes months, teaching new clients the “meat and potatoes” of what we think are the foundations of hip mobility, strength, and control at their hips, before we build off of those. We wanted to make the basics more accessible to more people so that we could continue to have an impact at every level.

Yes! We will have 6 things we pre-test, with video demonstrations and explanations on how-to, then we will follow up those tests at the end of the 8 week program to see what has improved!

Yes! Although this program does not involve any in-person or phone aid, we can chat directly to our Hip Foundations clients through the app and answer any questions you might have there. If you need help integrating this around your current programming – just reach out!

Carla Robbins, a certified exercise physiologist, Nicholas Simpson, a certified strength and conditioning coach, and Cassandra Downe, a physiotherapist with a specialty in hip and lower back, all collaborated to create this program. We saw a gap in the typical way of managing hip and lower back injuries, and created Hip Foundations.

Yes! Some of them are on our Instagram page or on our Google Reviews.