Strong + Mobile Hips — Home Program

Rebuild your hips from home, pain‑free. A complete 4–6 week strength & mobility program for anyone working back from a hip injury, niggle, or years of stiffness — built from the exact approach I used to recover my own labrum tear without surgery.

What you get

• A full 3‑day‑a‑week home program (4–6 weeks), structured in supersets
• Sets, reps, tempo and rest dialled in for every exercise
• Warm‑up, stretch and activation routines for each session
• A plain‑English guide to reading the program — tempo, supersets and progressive overload

Every exercise links to a video

No guessing. Every movement links straight to a demonstration video on my YouTube channel, so you can see exactly how it's done.

Who it's for

Anyone with hip pain, stiffness, a labrum issue or a hip replacement who wants to rebuild strength and range from home — at your own pace, without training through pain.

How it works

Instant digital download (PDF) delivered to your inbox after checkout — train from your phone or print it. Some equipment required.

Yours in Mobility,
Kelly Mac