THE ULTIMATE HIP FLEXOR AND CORE Guide
The Training Blueprint For Building Stronger Hip Flexors, Better Mobility, And Athleticism
Build Strong Hips That Move Like Butter, And Improve "Tight" Hips. Stretching Isn't Always The Solution!
An Incredibly Valuable Resource For Gym-Goers, Athletes, AND Coaches That Produces TOP Results!
Do your hip flexors feel tight no matter how much you stretch them? I might have a solution, and one that will help improve your strength, mobility, and athleticism!
But first...
Ask yourself this question and be honest with yourself.
Do you spend a LOT of your valuable time and energy stretching your hip flexors but they still feel “tight” no matter how diligently you stretch them?
This is an issue that plagues many people of all ages, fitness levels, and backgrounds.
I have tight in quotations as there are different reasons why your hip flexor muscles might feel this way.
I’ll come right out and say it.
The hip flexors are a muscle group most people TOTALLY neglect, particularly when it comes to strengthening.
Raise your hand if you can relate!
Most people, including beginner to advanced gym goers, runners, and athletes do not give their hip flexors the strengthening attention this important muscle group needs and deserves!
Other people devote an infinite amount of time and energy to their hip flexors, but have fallen into the common trap of ONLY stretching/doing mobility work, and not strengthening their hip flexor muscles.
What I’m about to share with you might be YOUR missing link to functioning and feeling your very best in the gym, while running, while playing your sport, and even in your daily life!
While this might come as a shock, “tight” hip flexors might need to get stronger! Stretching isn't always the solution. Strengthening can help address both weakness AND tightness.
Keep reading as I'm going to let you know all about my incredible training resource that will help you get stronger hip flexors, improve your hip mobility, and athleticism!
Use The Ultimate Hip Flexor And Core Guide To Enhance Your Current Training, To Address Your Weakest Links, Or As Your Main Workout Program!
HOW YOU CAN USE THE ULTIMATE HIP FLEXOR AND CORE GUIDE
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).
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.
My programs are being followed by THOUSANDS of people in over 100 countries worldwide! My Ultimate Pull-Up Program was featured in The New York Times!
The Ultimate Hip Flexor And Core/Pull-Up Package
Wait, do you own The Ultimate Pull-Up Program?
If you don't, buy The Ultimate Program Package today! The Ultimate Program Package includes The Ultimate Hip Flexor And Core Guide and The Ultimate Pull-Up Program. The Ultimate Pull-Up Program is currently being followed by THOUSANDS of happy customers in over 92 countries.
Normally both of these programs would cost $194. But, you can enjoy both today for only $157.
So you save $37!
What is The Ultimate Pull-Up Program?
GET The ultimate Program Package for only $157! (SAVE $37)
Featured in:
The Ultimate Pull-Up Program is a 200+ page master program that will help you solve many of the problems that are preventing you from excelling at or being able to perform pull-ups in the first place. The Ultimate Pull-Up Program will help you strengthen your entire body and dominate your pull-ups.
You will also receive an extensive 40-page bonus section. This bonus section includes:
All of these exercises will help improve your ability to perform pull-ups and will help keep your body feeling good (or at least help improve how it feels).
My programs are being followed by THOUSANDS of people in over 100 countries worldwide! My Ultimate Pull-Up Program was featured in The New York Times!
Why YOU Should Care About Strengthening YOUR Hip Flexors!
Do you scoff at strengthening your hip flexors? This massive oversight might be holding you back in MANY ways! I hope what I have to say below will give you a MAJOR lightbulb moment!
Strengthening the hip flexor muscles provides many benefits, some of which might include:
Benefit #1: Better Hip Controlled Mobility
Being able to control the mobility you possess is important. Having mobility is great, but what is even better is having the strength to be able to control your mobility. I prefer to use the term “controlled mobility” for this reason.
Benefit #2: Less Hip Flexor "Tightness"
Sometimes the hip flexors can feel "tight" as they are weak and need to get stronger. They aren’t always shortened. I have tight in quotations as there are different reasons why your hip flexors might feel this way. Stretching is not necessarily bad, but it is not always the best solution.
Benefit #3: Better Lumbo-Pelvic Stability (Think Core Stability)
The hip flexors play a key role in stabilizing the pelvis and spine. Remember, the hip flexor muscles have attachments on the pelvis, spine, and femur.
Benefit #4: Better Athletic Performance
If you don’t think hip flexor strength matters in most sports, think again! If your sport requires you to run, jump, bound, kick, skate, walk, stabilize, and so much more, hip flexor strength matters!
Benefit #5: Better Performance In The Gym (Or Wherever You Train)
If you want to improve your barbell and dumbbell lifts in the gym, various bodyweight exercises, and so much more, strengthening the hip flexors can have a huge impact!
Benefit #6: Better Running Performance
Not to pick on runners, but many are notorious for not strength training (including many of my current or former runner clients who noticed a tremendous difference when they bought into the importance of strength training). Stronger hip flexors can help improve your running efficiency, and how your body feels both during and after your runs.
Benefit #7: Better Ability To Perform Basic Daily Activities
Many daily activities require you to walk, step, run, bound, get up from a supine position, stabilize, etc. Having stronger hip flexors will play a big role in how your body functions and feels!
Benefit #8: Improved Lower Back And Hip Resiliency
I am not a fan of using the word ‘’pain’’ as this is very subjective. Strengthening your hip flexors can improve how both your back and hips (and other parts of your body) feel.
A Missing Link To Feeling Better AND Performing At A Higher Level?
Getting your hip flexors stronger might be the missing link to helping you function, perform, and feel better in the gym, with your running, your sport, and even in your daily life (the hip flexors are used when walking, stepping, running, stabilizing, and so much more).
The Ultimate Hip Flexor (And Core) Guide will be an incredibly valuable resource for gym-goers (including people who train at home), recreational and elite athletes, and coaches. No matter your gender, age, background, and fitness level, this amazing training resource will be a game-changer!
While this might come as a shock, “tight” hip flexors might need to get stronger. Stretching isn't always the solution. Strengthening can help address both weakness and tightness.
To note, I have tight in quotations as there are different reasons why your hip flexors might feel this way. So there is no “one size fits all” answer or approach.
In my close to 20 years of coaching hundreds (or maybe closer to thousands) of people of all genders, ages, fitness levels, and backgrounds, a vast number of my clients (and people who follow me on social media) have had HUGE lightbulb or ‘’aha’’ moments when they discovered what a major impact hip flexor strengthening has on their performance, and how their body feels.
This was their missing link!
Having mobility is great, but what is even better is having the strength to be able to control your mobility. This will help improve how your body performs and feels.
A VALUABLE Resource For Gym-Goers, Athletes, And Coaches That Produces TOP Results!
As I started sharing more and more hip flexor strengthening content in my blog and on social media, I had a myriad of people pleading with me to create a resource that was devoted to strengthening the hip flexors.
So this got the wheels in motion.
Many programs/training resources that exist focus on either strength or mobility. With The Ultimate Hip Flexor (And Core) Guide, you will accomplish BOTH! In fact, many of the exercises in this comprehensive training resource address both strength and mobility.
So you will accomplish more in less time!
If you are a regular gym-goer, runner, or athlete, The Ultimate Hip Flexor (And Core) Guide will be so beneficial!
The Ultimate Hip Flexor (And Core) Guide will fast-track your progress and results. You no longer need to waste your time! As many of my clients tell me, you will feel like I am in your head giving you instructions while you are using the exercises in this guide (and any of my other programs).
The Ultimate Hip Flexor (And Core) Guide is an elaborate exercise database (four phases in terms of exercise difficulty, and 200 pages in length).
In The Ultimate Hip Flexor (And Core) Guide, you’ll discover and explore an abundance of exercises, many of which I’m guessing you haven’t seen or tried before.
I am giving you 81 of my top hip flexor and core exercises! Some of these exercises also target the adductors, quadriceps, hamstrings, glutes, lower leg and foot, and shoulder/scapula stabilizers. I’m also giving you all of my valuable coaching tips, feedback, and cues.
100% of the exercises in The Ultimate Hip Flexor (And Core) Guide come with my very thorough and detailed written coaching description and tips, video, and photo. Unlike many apps that exist, you'll get an abundance of coaching so you'll be more likely to perform the exercises using good form. Good form often means better results! Most apps that exist fall very short in this area!
You can use the exercises in The Ultimate Hip Flexor (And Core) Guide to enhance your current workouts, build your own workouts (or follow the sample workouts I've given), as part of your warm-ups, or on off/recovery days. You have many options!
Whether you are looking to get stronger/improve your current lifts, improve your athleticism and ability to move, improve your current form, learn new exercises, improve your training/coaching knowledge, or all of the above, The Ultimate Hip Flexor (And Core) Guide will help you accomplish all of this, and so much more!
The Ultimate Hip Flexor (And Core) Guide is very home workout friendly as it requires minimal equipment. I wanted to design a resource that delivers top results, and doesn’t require an abundance of equipment.
The Ultimate Hip Flexor (And Core) Guide is also great for the gym!
Even if strengthening your hip flexors is not a top goal of yours, the exercises in this resource/exercise database will be hugely beneficial and will help get you stronger, more athletic, and more mobile.
The Ultimate Hip Flexor (And Core) Guide EDUCATES, EMPOWERS, EXCITES, and produces top results!
Important: Make sure you read the section: HOW YOU CAN USE THE ULTIMATE HIP FLEXOR (AND CORE) GUIDE
I'm Also Giving You Many Of My Go-To Core Exercises!
People who know me understand I don’t like to leave any stones unturned. So this should come as no surprise. The Ultimate Hip Flexor (And Core) Guide is about so much more than just strengthening the hip flexors. This is why I include (And Core) in the title of this amazing 200 page training resource.
I recognize that people of all genders, ages, fitness levels, and backgrounds love (and benefit from) core training, so I made sure to include a huge number of exercises in this training resource that address lumbo-pelvic stability (think core stability if you are unfamiliar with the term).
This is just the tip of the iceberg as all of the exercises in The Ultimate Hip Flexor (And Core) Guide provide a huge bang for your buck and accomplish so much more than simply strengthening the hip flexors and improving lumbo-pelvic stability.
Important: Make sure you read the section: HOW YOU CAN USE THE ULTIMATE HIP FLEXOR (AND CORE) GUIDE
The Ultimate Hip Flexor And Core/Pull-Up Package
Wait, do you own The Ultimate Pull-Up Program?
If you don't, buy The Ultimate Program Package today! The Ultimate Program Package includes The Ultimate Hip Flexor And Core Guide and The Ultimate Pull-Up Program. The Ultimate Pull-Up Program is currently being followed by THOUSANDS of happy customers in over 92 countries.
Normally both of these programs would cost $194. But, you can enjoy both today for only $157.
So you save $37!
What is The Ultimate Pull-Up Program?
GET The ultimate Program Package for only $157! (SAVE $37)
Featured in:
The Ultimate Pull-Up Program is a 200+ page master program that will help you solve many of the problems that are preventing you from excelling at or being able to perform pull-ups in the first place. The Ultimate Pull-Up Program will help you strengthen your entire body and dominate your pull-ups.
You will also receive an extensive 40-page bonus section. This bonus section includes:
All of these exercises will help improve your ability to perform pull-ups and will help keep your body feeling good (or at least help improve how it feels).
What You Get With The Ultimate Hip Flexor And Core Guide
The Ultimate Hip Flexor (And Core) Guide is an elaborate exercise database (four phases in terms of exercise difficulty, and 200 pages in length).
I am giving you 81 of my top hip flexor and core exercises! Some of these exercises also target the adductors, quadriceps, hamstrings, glutes, lower leg and foot, and shoulder/scapula stabilizers. I’m also giving you all of my valuable coaching tips, feedback, and cues.
In each phase of The Ultimate Hip Flexor (And Core) Guide, I have included exercises that will help you:
- #1) Improve your hip flexor strength and endurance
- #2) Improve your hip controlled mobility
- #3) Improve your core strength/lumbo-pelvic stability
- #4) Improve your adductor (inner thigh) strength
- #5) Improve your glute strength
- #6) Improve your unilateral lower body strength
- #7) Improve your lower leg and foot strength and stability
- #8) Improve your athleticism and coordination
- #9) Improve your shoulder and scapular stability
While numbers 1 to 3 are the main focus of The Ultimate Hip Flexor (And Core) Guide, you will receive an assortment of exercises that address countless other objectives.
You can use the exercises in The Ultimate Hip Flexor (And Core) Guide to enhance your current workouts, build your own workouts (or follow the sample workouts I've given), as part of your warm-ups, or on off/recovery days. You have many options!
With The Ultimate Hip Flexor (And Core) Guide, you will also improve your overall form and technique with my detailed coaching, and you will likely learn many new exercises you might not have seen or tried before. This will benefit your training.
100% of the exercises in The Ultimate Hip Flexor (And Core) Guide come with my very thorough and detailed written coaching description and tips, video, and photo. Unlike many apps that exist, you'll get an abundance of coaching so you'll be more likely to perform the exercises using good form. Good form often means better results! Most apps that exist fall very short in this area!
Important: Make sure you read the section: HOW YOU CAN USE THE ULTIMATE HIP FLEXOR (AND CORE) GUIDE
The Ultimate Hip Flexor And Core Guide: Layout And Design
The Ultimate Hip Flexor (And Core) Guide, which is a combination of fundamental and innovative exercises, has been broken into 4 phases. Each phase should last anywhere from 4 to 8 weeks. Really take your time and make sure you are ready to move on to the next phase of exercises. Remain patient, and do not skip any key steps.
“You’ll Feel Like I’m There Coaching You In Person.”
Introductory Phase - You will start out by learning the most basic hip flexor strengthening exercises, hip mobility exercises, core exercises, and more.
Phase 1 - You will progress to performing slightly more challenging hip flexor strengthening exercises, hip mobility exercises, core exercises, and more.
Phase 2 - You will progress to performing more advanced hip flexor strengthening exercises, hip mobility exercises, core exercises, and more.
Phase 3 – Finally, you will progress to performing extremely difficult hip flexor strengthening exercises, hip mobility exercises, core exercises, and more.
You can use the exercises in this detailed guide/exercise database to enhance your current workouts, build your own workouts (or follow the sample workouts I've given), as part of your warm-ups, or on off/recovery days.
100% of the exercises in The Ultimate Hip Flexor (And Core) Guide come with my very thorough and detailed written coaching description and tips, video, and photo. Unlike many apps that exist, you'll get an abundance of coaching so you'll be more likely to perform the exercises using good form. Good form often means better results! Most apps that exist fall very short in this area!
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!
About Meghan Callaway: The Creator Of The Ultimate Hip Flexor And Core Guide
I have been a certified personal trainer/coach for over 20 years (the first 14+ years was full time in-person), an online coach for over 6 years, and an avid multi-sport athlete for most of my life.
I have helped thousands of people worldwide reach their goals, and achieve a level of strength and empowerment they didn’t even know existed.
I have also helped countless people fall in love with working out. I use a combination of very fundamental and innovative exercises, and really hammer home the importance of using proper form. I also strongly believe working out should be empowering and fun.
When it comes to my coaching, my content, and my own training, I use a “3 E” approach. I always want my clients (or people who follow my work) to feel EDUCATED, EMPOWERED, and EXCITED. The “3 E’s” have been a total game-changer for me as a coach and as an educator.
What some Top Coaches/Customers Have Said about My Programs
Kerry Kittles- Former professional NBA player
**Photo from NBA.com
I played professional basketball for many years. After my career ended, I dealt with a lot of discomfort and movement issues in my stubborn hips as basketball is a hard sport on the body!
After following Meghan on social media for some time, I began using her comprehensive Ultimate Hip Flexor And Core Guide. After using this program for several months, I have noticed a tremendous difference in how my hips feel, and in my ability to move.
This program of Meghan’s covers the important fundamentals that people need to move and feel better, while also offering a lot of variety and challenges. Not only does Meghan’s program systematically address the hip flexors, she targets the core muscles, and many other often-overlooked parts of the body.
Using The Ultimate Hip Flexor And Core Guide post-basketball has played a key part in helping me remain active, and live a healthy lifestyle, both of which are important to me.
Emily Fauser - Athlete
I am so grateful I found Meghan in 2018 as I searched for ways to excel at pull-ups. She had just re-released her Ultimate Pull-Up Program and it was exactly what I was looking for; a comprehensive, detailed program to guide me toward pull-up success. When she released her Ultimate Landmine Program, I had to purchase it, even though I really had no interest in landmine training at the time. I came to trust Meghan as a trainer, and she described the program as suitable for athletes.
As a competitive athlete, I thought it couldn't hurt to try this new program out. I'm so glad I did! I loved the program and learned so much through it, as well as gained incredible levels of strength I never would have expected, not to mention, a lot of interest from people at my gym, who would always notice me in the corner with the barbell 3 days a week.
Now, Meghan has come out with her latest product, The Ultimate Push-Up Program. Though I'm already able to perform push-ups, I know I need to improve my form. I have started this program from the beginning at Phase 1, and am patiently working through the 4 phases. I have learned there is no need to rush and there is a reason the exercises are in the prescribed order. Each phase builds upon the last and includes regressions if needed and progressions as well.
Meghan's level of detailed instruction is unmatched when I compare to other trainers I follow. She breaks down each individual exercise point by point so it's as if she is there to guide me personally. My favorite part of all her programs is that she includes a video demonstration for every exercise. I watch her videos many times over, then film myself, and compare to see if I look like Meghan or not. The videos alone are extremely helpful to me.
I consider Meghan my trainer, even though I don't have personal sessions with her. She has created such high quality programs that will undoubtedly make you stronger. The only thing you have to do is commit to following her program, and then as Meghan likes to say, "The sky is the limit!
Joe Gilfedder - Senior Associate Athletic Director For Sports Performance at Fordham University
I’ve Used The Ultimate Pull-Up Program With HUNDREDS Of My University Athletes
Meghan Callaway is an incredibly valuable resource for me in my development as a strength and conditioning coach to over 550 student athletes. She is one of the few coaches on social media I religiously follow to make sure I never miss a post!
Her ingenuity, attention to detail in exercise execution, and mastery of basic human movement prompted me to invest in her Ultimate Pull-up Program. As a coach to a wide array of collegiate athletes, I truly value the pull-up as a foundational movement. Controlling our body weight in space is a critical part of developing strong, injury resilient athletes.
Meghan has included numerous progressions/regressions and assistance exercises to build mastery of the pull-up no matter where you currently stand on your pull-up journey. In fact, the programs are so comprehensive, I’ve seen huge carryover to exercises outside of just pull-ups.
This book truly is the gold standard when it comes to mastering the pull-up by giving athletes the blueprint to go from Zero to Hero on Pull-ups!
Molly Galbraith - Owner At Girls Gone Strong
Meghan Callaway knows her stuff when it comes to strength training. She is a knowledgeable, experienced, and innovative coach who practices what she preaches, every day. I have so much respect for the time Meghan has put into honing her craft, and creating this program.
I couldn’t be more excited that such a comprehensive resource like The Ultimate Pull-Up Program exists to help women achieve their goal of getting stronger and crushing their pull-ups.
Jenni Rawlings - Coach
I love Meghan’s Hip Flexor and Core Guide! It truly is your one-stop-shop for complete and effective strengthening (and mobilizing) of this all-important area of the body. This guide is packed with educational info about the hip flexor and core region, and the hand-picked selection of exercises Meghan has curated is both thorough and creative. You’ll always have a new and interesting way to challenge this region of the body with this very smart program!
Dr. Tim DiFrancesco - The Basketball Strong Podcast, Former Los Angeles Lakers Strength And Conditioning Coach (2011-2017)
The reason I love any program Meghan offers is because she puts her all into providing the most comprehensive program you will find. Her knowledge of the body and fitness is elite. When you combine her willingness to leave no stone unturned with her elite knowledge base, you end up with a masterpiece of a program.
Don’t waste your time looking at other programs, the Ultimate Pull-Up Program is it, game over. You will learn how to build your body for the pull-up movement in a comprehensive way that takes into account far more than just your upper body. You won’t be disappointed and you will be doing the pull-ups you’ve wanted to do thanks to Meghan and this program.
Leigh Peele - NASM, CPT, Coach, Author, Researcher, Podcast Host
I've been begging Meghan to do a Pistol Squat program since her legendary drop of the Ultimate Pull-Up program (which you should get if you don't own it already).
The beauty of Meghan is, she's not only talented at performing tasks on one leg but also highly proficient at teaching other people how to pull it off themselves. Like the rest of Meghan's Ultimate Series, it's a well-thought-out and put-together program that will help you achieve your goals.
Added point? This kind of training is significant for our Gen X folk who want to stay strong and agile.
Steven Mack - Personal Trainer And Athlete
I purchased The Ultimate Pull-Up Program and Ultimate Landmine Program, and I have to say you’ve really outdone yourself with this one. I’ve never seen anyone approach the pull-up or push-up in such a comprehensive manner.
If you follow along, not only will you get a great program, you’ll also learn a lot about how the shoulder works. I can really tell you’ve poured a lot of time into teaching people. Starting with a basic framework, you’ve shown how anyone can grow from whatever strength level they’re currently at.
The Ultimate Push-Up Program has helped me level up the amount of control and stamina I have performing push-ups, and I haven’t even gotten through to the third phase yet. Within a couple of months, I’ve experienced a noticeable difference in the amount of core stability I possess.
I am also a personal trainer. The Ultimate Push-Up Program is the #1 thing that’s made a difference in coaching my clients forward towards push-ups. I’ve learned to approach programming differently because of the foundational knowledge that you share.
My favorite part of this program is how you took the time to specifically talk about the goal, and regression and progression of each exercise. In training, a lot of clients have varying goals but many of the women I work with want to be able to perform a push-up. This program does exactly that for clients and I couldn’t repay you enough for crafting it.
Frequently Asked Questions
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!
This should go without saying, YES! The Ultimate Hip Flexor And Core Guide is for people of ALL genders.
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.
100% Satisfaction Guarantee
I take my work and ability to help people extremely seriously. With all of my products, I truly left no stone unturned. Due to the overall detail and effectiveness of my programs, and the amount of education, excitement, and empowerment that my programs produce, the money back guarantee is virtually never used.
BUT, I wanted to make sure you know that you are fully protected with my 60-DAY MONEY BACK GUARANTEE. If you are unhappy with any of my programs in any way, for up to 60 days after the date of purchase, you will get a FULL refund because I care about your happiness.
Meghan Callaway
NOTE: The Ultimate Hip Flexor And Core Guide is an eBook. No physical products will be shipped. After you order, you will receive an email with the book ready for you to download.
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Obligatory disclaimer: The FTC requires us to specify what “typical” results are. The truth: most people never do anything with the products they buy, so most of the time, their typical results are zero. The biggest factor is you. BUT, for those who actually USE the program, all of the success stories featured above are very typical in terms of results.
Meghan Callaway is not a physician. The contents of this product or website should not be taken as medical advice. It is not intended to diagnose, treat, cure, or prevent any health problem – nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health. By participating in this workout program, you agree that Meghan Callaway shall not be liable or responsible for any injuries to you resulting from your participation in this workout program (whether at home, at a health club, or anywhere else).