Yes! The Ultimate Hip Flexor And Core Guide is VERY home-workout friendly. I know that over the past three years a lot of people have been doing most if not all of their training from home. I designed this program so it can be done from both home and the gym. 

The Ultimate Hip Flexor And Core Guide is very user friendly as it mostly requires your own bodyweight and bands. Several exercises call for dumbbells or kettlebells, but if you don’t have dumbbells or kettlebells you can use household items. Several exercises use a pull-up bar, but you can use rings, a playground, or anywhere stable where you can hang. 

Make no mistake, while the exercises in this resource do not use much equipment, they are incredibly effective, humbling, and challenging.

The beauty of The Ultimate Hip Flexor And Core Guide is there is no one-size-fits-all way to use the exercises in this incredible resource/exercise database. You have a tremendous amount of freedom and flexibility. To be clear, do what works and feels best for YOU, and do what best meets YOUR needs and goals.   

Here are several of many options:

OPTION 1: ACCESSORY EXERCISES TO ENHANCE YOUR CURRENT TRAINING 

You can use the exercises from The Ultimate Hip Flexor And Core Guide to enhance the workouts you are already doing. You can use the exercises from this guide as valuable accessory exercises/fillers and can pair the exercises from this guide with your main exercises. So rather than sitting around between your main exercises, you can get a much bigger bang for your buck during your workouts! You'll keep improving, and will address weaknesses that will help you take your training and results to another level! 

You have a tremendous amount of freedom and flexibility, and can use the exercises in The Ultimate Hip Flexor And Core Guide in conjunction with any of my other programs (or any other programs you are following). 

An example might be:

Workout Superset #1: 

1a) Main Exercise: Staggered Stance RDL’s (from your main workout program)

1b) Accessory/Filler Exercise: Dead Bug/Band Resisted Psoas March Combo (from The Ultimate Hip Flexor And Core Guide)

Workout Superset #2: 

1a) Main Exercise: Pull-Ups (from your main workout program)

1b) Accessory/Filler Exercise: Half Kneeling Hip Mobility/Hip Strengthener Against Wall (from The Ultimate Hip Flexor And Core Guide)

Workout Superset #3: 

1a) Main Exercise: Rear Foot Elevated Split Squats (from your main workout program)

1b) Accessory/Filler Exercise: Wall Hip Switches + Band Resisted Psoas Marches (from The Ultimate Hip Flexor And Core Guide)

OPTION 2: MAIN WORKOUT

You can build/customize your own workouts using the exercises in The Ultimate Hip Flexor And Core Guide, or you can follow the sample workouts I provide. In terms of the workouts, you can group the exercises into supersets, tri-sets, or larger circuits. While the hip flexors and core muscles are the main focus of this guide, I also include exercises that address the entire body. You'll receive an extensive exercise database to use in a way that best meets your goals and needs! 

To make your life easier, in the charts section of this guide, I include some sample workouts you can follow, but you can also build/customize your own workouts using the exercises from this guide.

OPTION 3: WARM-UP EXERCISES

You can use exercises from The Ultimate Hip Flexor And Core Guide as part of your warm-up for another program/whatever workout you are doing. I recommend using 2-3 exercises from this guide as part of a warm-up superset or tri-set. So you’ll have MANY options for warm-up exercises you can do during all of your workouts. You'll never get bored!

OPTION 4: RECOVERY DAY EXERCISES 

You can use exercises from The Ultimate Hip Flexor And Core Guide on off-days/recovery days. On days when you aren’t training, you can pick several exercises from this guide that address your most pressing needs/areas you want to work on. You will be able to address your weaknesses as you continue to get stronger, more athletic, and more mobile. 

Absolutely! This training resource is for both home and gym workouts. 

A general guideline for each phase of exercises in The Ultimate Hip Flexor And Core Guide is 4-8 weeks. It is not a race, so take your time. Focus on performing all of the exercises using your very best form, and be both mentally and physically present for 100% of your reps. 

Depending on the exercise/objectives of the exercise, you can progress the exercises in each phase of The Ultimate Hip Flexor And Core Guide by performing the high end of the rep range, holding each rep for more time, using a slower tempo, performing each rep more explosively (for the exercises where speed is being trained), adding more resistance (for exercises that call for resistance), and most importantly, improving your form. As I say a LOT, most exercises are not “too easy” if they are being performed correctly. This guide is no different.

I am asked this question a lot. The answer is, it depends. While I suggest 4-8 weeks per phase as a general guideline, do what works and feels best for you. If you progress the exercises like I suggested above, 4-8 weeks (or more if you need) is a good timeline for most people. Do not rush. Advance to doing exercises in the next phase when YOU are ready.

If you are using the exercises from The Ultimate Hip Flexor And Core Guide as a full workout and are following some of the sample workouts I have given you, or are creating your own workouts using the elaborate exercise database/menu, each workout will likely take about 30 minutes to complete. You have the freedom and flexibility to use the exercises in this guide in a way that best meets YOUR goals, individual needs, and training schedule.  

If you are using the exercises from this guide as part of your warm-up, as filler exercises during your main workout, or on off-days, the overall length of time will vary (and should be less time than if you are using the exercises as a full workout).

You can use exercises from The Ultimate Hip Flexor And Core Guide most days of the week. I do recommend taking off at least one full day from training.  So the frequency you use these exercises will depend on your ideal training schedule, goals, individual needs, etc. While these are my recommendations, figure out what works and feels best for YOU. 

For each exercise I provide you with a target rep range. For instance, I might recommend 2-3 sets of 10-12 reps. No matter what form of resistance you are using (bodyweight, band, dumbbell, or kettlebell, etc), you should select an amount of resistance that allows you to hit the target number of reps using good form. As I talk about all the time, form matters! The resistance you select should feel challenging, particularly for your final few reps, but not so challenging that you can’t hit the target number of reps. Also, the resistance shouldn’t be so challenging that you aren’t able to perform 100% of your reps using good form. 

As a general rule, select a resistance where at the end of the set you feel like you could have performed 1-2 more high quality reps. Remember, it is better to be conservative when you are choosing a resistance versus using too much resistance, and not being able to perform the exercise correctly. Quality trumps quantity! 

If you follow the sample workouts I have given you in The Ultimate Hip Flexor And Core Guide (although this is not the sole purpose of this guide as I am giving you a massive database of exercises you can use in many different ways), in order to provide you with a bigger bang for your buck, and to make the workouts more time efficient, the exercises in each workout are to be done in supersets. 

A superset is two exercises that are performed back to back. In phases 1 to 3, in each workout, I have included 2-3 sets of 3 supersets, and in the introductory phase, I have included 2-3 sets of 2 supersets. After each set of the superset, you will rest for the prescribed amount of time. That being said, if you need to take more rest, please feel free to! I want you to feel fresh for each set! This guide and all of my programs are designed to make you better, not exhausted!  

Absolutely! You have a tremendous amount of freedom and flexibility, and can use the exercises in The Ultimate Hip Flexor And Core Guide in conjunction with any of my other programs (or any other programs you are following). To be clear, do what works and feels best for YOU, and do what best meets YOUR needs and goals! 

Yes! As with all of my programs, The Ultimate Hip Flexor And Core Guide is a fantastic resource for coaches! I intentionally designed this guide to serve as a very comprehensive manual/exercise database coaches will have at their disposal. Whether you want to add some new exercises to your arsenal, or improve your coaching and cueing, or programming, The Ultimate Hip Flexor And Core Guide will help you accomplish that! 

With my pull-up, push-up, lower body and core, pistol squat, and landmine programs, I have received thousands of amazing messages and testimonials from coaches who have purchased my programs to use as a learning tool, and they (and their clients) have reaped the benefits. I expect the same trend to occur with The Ultimate Hip Flexor And Core Guide.

No. The Ultimate Hip Flexor And Core Guide is not an app. I find most apps, including the ‘’popular and flashy’’ ones, to be very disappointing and often lazily put together. They lack the detail and thoroughness so you are not being taught how to perform the exercises properly. 

I care about substance and want you to achieve the best possible results. So while some fit-pros might say PDF’s are outdated, I highly disagree. Good programs/PDF’s will NEVER go out of style! 

100% of the exercises in ALL of my programs come with an incredibly comprehensive written form description/my coaching tips, a video, and a photo. In most of the apps I’ve seen, the guidance you are being given is mediocre at best. Also, very little education is being delivered. All of my content EDUCATES, EMPOWERS, and EXCITES!

I want you to feel like I’m there working with you in person. Many of my customers have told me they feel like I’m ‘’in their head’’ or am with them in person. This is absolutely a big objective of mine. I truly care and want you to achieve the best possible results! I leave no stones unturned and take no shortcuts.

For your convenience, I am also giving you a separate PDF that includes only the exercise charts and sample workouts. However, to ensure you are performing each exercise correctly, and so you achieve optimal results, I absolutely recommend you read through all of the comprehensive exercise tutorials and tips I give in The Ultimate Hip Flexor And Core Guide, and watch all of the videos. This is important and will improve your results! 

Please consult your physician BEFORE beginning this or any other exercise program. The exercise programs in this book are not intended as a substitute for any exercise routine that may have been prescribed by your doctor. I also want to reinforce that this program shouldn't be used if you need support for injury recovery or rehab.

This simple “test” is one of MANY ways you can determine whether your hip flexors might need to get stronger. Sit on the floor and fully extend your legs. While keeping your torso and hips stacked and still, and legs fully extended, lift one (or both) leg and foot at least several inches off the floor and hold for a count. If this is a struggle, and if you feel yourself compensating, your hip flexors likely need to get stronger.