This lesson video teaches Quadruped Pelvic Tilts - a simple but powerful drill to build pelvic control and awareness. The objective is to isolate the pelvis from the hips using small, intentional movements, while also improving control of the lumbar spine and setting the foundation for spinal seg...

This lesson video covers Side-lying Hip CARs - an accessible variation that removes the balance challenge so you can focus purely on hip control. The objective is to move the hip through its workspace - flexion, extension, abduction, adduction, and internal/external rotation - while keeping the m...

This lesson video teaches Standing Hip CARs - a key drill for developing real hip control through the full workspace: flexion, extension, abduction, adduction, and internal/external rotation. The objective is to move the hip independently, without “stealing” range from excessive pelvic rotation o...

This video explains the Bearsit Hip ER PAILs/RAILs - an effective way to turn hip external rotation from “something you can stretch into” into range you can actually control and use. The purpose of the drill is to expand and strengthen your hip ER by combining passive exposure with high-quality i...

This video covers Side-lying Straight-leg Hip CARs - a hip CARs variation used for workspace maintenance, priming, and quick diagnostics. Keeping the knee straight changes the game: it forces you to explore hip motion with less “wiggle room,” making it easier to notice where you lose control or s...

This video covers Bearsit Hip Capsule CARs - a rotational priming drill designed to prepare the hip joint and capsule for deeper work, especially PAILs/RAILs and other isometric tension training. The purpose is to take the hip through slow, controlled internal/external rotation so the joint is “o...

This video covers Straddle Base Hip Capsule CARs - a straight-leg rotational priming drill that prepares the hip joint and capsule for deeper work, especially PAILs/RAILs and other high-tension isometrics. The purpose is to take the hip through slow, controlled internal/external rotation so the j...

This video covers Supine Sleeper Hip Internal Rotation (IR) PAILs/RAILs - a drill designed to expand and strengthen hip IR so the range you gain is range you can actually control. Hip internal rotation is a major piece of healthy hip mechanics for squatting, running gait, cutting/pivoting, and lo...

Build active hip internal rotation and abduction strength with this modified 90/90 lift-off drill — a precise, demanding movement that targets one of the most neglected ranges of hip motion.

In this variation, the front leg is set in 90 degrees of external rotation in the traditional 90/90 posit...

Take your hip internal rotation and abduction control to the next level with this 90/90 IR lift-off and hinge variation — a multi-phase movement that challenges active range, muscular endurance, and motor control across the entire arc of hip motion.

The rear leg begins in the 90/90 position with...

Expand and strengthen your hip internal rotation end range with PAILs and RAILs applied directly in the 90/90 position — one of the most effective ways to convert passive hip mobility into active, usable range.

With the rear leg set in the 90/90 internal rotation position, the knee stays fixed a...

Transform your hip external rotation mobility with this 90/90 kinetic stretch — a dynamic, active approach that replaces passive holding with intentional muscular effort, making every rep a genuine strength and mobility stimulus.

In the 90/90 position with the front leg in external rotation, rat...

Build active hip internal rotation and abduction strength with this foundational 90/90 IR lift-off drill — a clean, honest test of how much active control you truly have over your hip's most neglected range of motion.

Seated in the 90/90 position, the rear leg sits in internal rotation. From thi...

Develop active hip internal rotation strength with this focused 90/90 IR lift-off drill — a precise, honest movement that directly tests and trains your ability to generate force at the end range of hip internal rotation.

Seated in the 90/90 position, the attention is entirely on the rear leg in...

Build active hip abduction strength and control with this modified quadruped lift-off drill — a deceptively challenging movement that isolates the hip abductors and demands strict positional integrity from the entire body.

Starting in a standard quadruped position, one leg extends straight out t...

Develop active hip flexor strength in external rotation with this 90/90 ER flexion lift-off drill — a precise, demanding movement that isolates the hip flexors in one of their most challenging positions and builds the kind of active control that passive stretching simply cannot develop.

Seated i...

Develop fluid, active hip rotation control with the 90/90 hip hurdle drill - a continuous, smooth movement that challenges the hip to transition seamlessly between internal and external rotation while hovering off the floor, building genuine rotational capacity from end range to end range.

Seate...

Develop active hip internal rotation strength from one of the deepest and most demanding base positions available with this frog IR lift-off drill — a precise, isolated movement that trains the internal rotators to generate real force at the very limit of their available range.

Starting deep in ...

Build active hip abduction strength from one of the most demanding base positions available with this frog abduction lift-off drill — a precise, compensation-prone movement that demands pure tissue engagement and strict positional control to deliver a genuine strength stimulus at the hip's abduct...

Strengthen and expand your hip abduction end range with PAILs and RAILs in a deep frog position — a powerful isometric drill that loads the hip abductors and adductors at their absolute limit, building genuine strength and tissue resilience in one of the deepest and most demanding positions avail...

Strengthen and expand your hip internal rotation end range with PAILs and RAILs in a supine position using a stick, PVC pipe, or dowel — an accessible, well-controlled drill that uses the stick as a passive lever to achieve end-range hip IR and then trains the tissue to own and extend that range ...

Develop active hip internal rotation strength in a supine sleeper position — a clean, grounded drill that achieves hip IR by dipping the knee inward toward the floor and then demands the internal rotators generate real force by lifting the leg straight up without losing that rotation, all while k...

Develop active hip flexion strength and rotational control with this straddle hover axial drill — a multi-planar movement that challenges the hip to sustain a lifted position while simultaneously rotating through internal and external rotation, building the kind of layered hip control that most t...

Build active hip abduction strength with this frog straight-leg lift-off drill — a precise, demanding variation that extends one leg fully out to the side from a deep frog base, isolating the hip abductors under significant load and demanding strict positional control through every phase of the m...