Ryan DeBell – Low Back/Hip Health & Mobility Program

What this Program Will Do for You

• Improve hip mobility
• Increase glute and hip strength
• Achieve better positions in squatting and deadlifting
• Strengthen your hip rotators
• Build lower back strength safely
• Teach you better body control and awareness

Required Equipment

• Monster Bands #1 or #2 (click here for details)
• Mini Band (light to medium resistance) (click here for details)
• Variety of dumbbells
• Foam Roller

How the Training is Structured

• Integrated stretching, mobility, and strength work

• 12 weeks total

• Progressively more challenging over the 12 weeks

• 10-20 minutes per session

• Can be done almost anywhere

• How the Program Looks

Our Approach Address All the Components of the Hip and Low Back

Back: Spinal Mobility Drills, anti-flexion, anti-extension, anti-side bending, anti-rotation training
Hips: Hip flexors, adductors, quads, hamstrings, hip joint

Three Day Structure

Day 1 – Anterior Chain
Anterior abdominal wall, mobility of the hip flexors and quads, hip extension mobility

Day 2 – Posterior Chain
Strengthening the lower back muscles, hamstring flexibility, hip flexion mobility

Day 3 – Oblique Chain
Rotation, adductor mobility and strength, external hip rotator mobility and strength, hip joint rotation

All Inclusive

Each day in the program consists of multiple parts: foam rolling/self massage, stretching/mobility work, strengthening exercises. This program blends those components with the planes of motion in which the hip and low back move.

Who Should Use this Program

• If you want a structured plan to improve your hip mobility
• If you have lower back tightness
• If you want more than just stretches and foam rolling
• If you own a gym and want to add in extra low back/hip work for your class, you can
  directly use the programming
• If you sit at a desk all day, this program will help strengthen the right places to un-do
  all the sitting
• If you have pinching in your hips when you squat
• If you have lower back tightness after squatting or deadlifting
• If you want an effective plan to keep your back and hips healthy

Who Shouldn’t Use this Program

• • If you have a low back or hip injury, get it examined by a medical professional. This program is not designed to replace a proper evaluation of an injury
  • If you have numbness or tingling in your legs, get evaluated by your doctor
  • If you have loss of bowel/bladder function or loss of sexual function, get evaluated by your doctor immediately
  • If you aren’t committed to putting in the work

Digital Download Ryan DeBell – Low Back/Hip Health & Mobility Program at offimc.click Now!

Delivery Information

• Upon ordering the product, a delivery email with download instructions will be sent immediately to you so that you may download your files. If you log in (or create an account) prior to purchase you will also be able to access your downloads from your account dashboard.
• It is a digital download, so please download the order items and save them to your hard drive. In case the link is broken for any reason, please contact us and we will resend the new download link to you.
• If you don't receive the download link, please don’t worry about that. We will update and notify you as soon as possible from 8:00 AM – 8:00 PM (UTC+8).
• Please Contact Us if there are any further questions or concerns you may have. We are always happy to assist!