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Happy Hips: 30 Days to Happier, Healthier Hips
Welcome!
I'm So Glad You're Here! (3:03)
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Pre-Work, Day 1
Basic Hip Anatomy (18:14)
Quiz Time
Pre-Work, Day 2
Set Your Movement Goals
Types of Hip Pain and How to Respond (8:36)
Hip-Focused Body Scan (11:05)
Week 1, Day 1
Assess Hip Range of Motion with CARs (20:58)
Measure Hip Range of Motion
Week 1, Day 2
Active vs. Passive ROM (4:45)
External and Internal Rotation Expansion (25:25)
Week 1, Day 3
ER and IR Expansion with Spine Circle Warm-Up (28:15)
BONUS: 90/90/ IR Variation (2:04)
Week 1, Day 4
Hip CARs (14:40)
ER/IR Expansion in 90/90 (13:30)
Week 1, Day 5
Tabletop CARs + Abs and Glutes (27:54)
Week 1, Day 6
What Are PAILs/RAILs? (4:47)
Hip CARs Warm-Up (4:22)
Multi-Directional ER/IR Expansion in 90/90 (20:41)
Week 1, Day 7
Mindful Yin Yoga (30:24)
Week 2, Day 1
What Are CARs and Why Are They Awesome? (8:28)
Hip CARs (17:21)
Week 2, Day 2
Hip CARs Warm-Up (3:31)
Internal Rotation Expansion (25:46)
Week 2, Day 3
Tabletop Hip CARs Warm-Up (5:03)
External Rotation Expansion (23:07)
Week 2, Day 4
Hip CARs Warm-Up (3:06)
Flexion Expansion (24:45)
Week 2, Day 5
Hip CARs Warm-Up (4:02)
Extension Expansion (19:19)
Week 2, Day 6
Abs and Glutes (22:28)
Week 2, Day 7
Journaling Prompt: Gratitude
Rolling, Yoga, Body Scan (25:25)
Week 3, Day 1
Standing and Tabletop Hip CARs with Blocking (18:23)
Movement Goal Check In
Week 3, Day 2
Standing Hip CARs Warm-Up (6:39)
ER Full PAILs/RAILs + Passive Range Holds (19:00)
Week 3, Day 3
Standing and Tabletop Hip CARs with Blocking Warm-Up (9:23)
Flexion Full PAILs/RAILs + Passive Range Holds (16:50)
Week 3, Day 4
Standing Hip CARs with Blocking Warm-Up (7:35)
Extension Full PAILs/RAILs + Passive Range Holds (18:38)
Week 3, Day 5
ER/IR Hip CARs Warm- Up (9:27)
IR Full PAILs/RAILs + Passive Range Holds (18:23)
Week 3, Day 6
Side Lying Hip CARs + Abs and Glutes (28:30)
Week 3, Day 7
Journaling Prompt: Joy
Tai Chi Walking and Stretching (22:48)
Week 4, Day 1
Daily Hip CARs Warm-Up (3:30)
Active Stretching Flow (19:36)
Week 4, Day 2
Daily Hip CARs Warm-Up (3:30)
ER End Range Lift Offs and Hovers (19:56)
Week 4, Day 3
Daily Hip CARs Warm-Up (3:30)
IR/Abduction End Range Lift Offs and Hovers (20:07)
Week 4, Day 4
Daily Hip CARs Warm-Up (3:30)
Flexion End Range Lift Offs and Hovers (18:44)
Week 4, Day 5
Daily Hip CARs Warm-Up (3:30)
Extension End Range Lift Offs and Hovers (13:57)
Week 4, Day 6
Standing Abs and Glutes (33:20)
Week 4, Day 7
Intuitive Hip Movement and Salsa (20:42)
Measure Hip Range of Motion
Movement Goal Check In
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Types of Hip Pain and How to Respond
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