FOCUSED FLEXIBILITY TIGHT HIPS ROUTINE 


FF Protocol Day Stretches (Do all listed per session) Notes/Rating

1. Supine Hip Rotations

1. Get into the stretch
2. Do a short hold for 10 to 20 Day 1 2. Kneeling Lunge A
seconds
3. Move back and forth into the 3. Modified Pigeon
stretch (dynamic
contraction) for 10 4. Frog
repetitions
4. Then do another short hold 1. Supine Hip Rotations
for 10 to 20 seconds
5. Then move back and forth Day 2 2. Kneeling Lunge A
into the stretch again
(dynamic contraction) for 3. Modified Pigeon
another 10 repetitions
6. Finally, do another hold (and 4. Frog
feel free to hold for a longer
period this time, 30 seconds
1. Supine Hip Rotations
to greater than a minute)
7. Get out of the stretch (and 2. Kneeling Lunge A
perform the same dynamic
Day 3
contraction to maintain
3. Modified Pigeon
tension as you return to
neutral)
4. Frog

GMB Focused Flexibility

FOCUSED FLEXIBILITY TIGHT HIPS ROUTINE 


FF Protocol Day Stretches (Do all listed per session) Notes/Rating

1. Supine Hip Rotations

1. Get into the stretch
2. Do a short hold for 10 to 20 Day 4 2. Kneeling Lunge A
seconds
3. Move back and forth into the 3. Modified Pigeon
stretch (dynamic
contraction) for 10 4. Frog
repetitions
4. Then do another short hold 1. Supine Hip Rotations
for 10 to 20 seconds
5. Then move back and forth Day 5 2. Kneeling Lunge A
into the stretch again
(dynamic contraction) for 3. Modified Pigeon
another 10 repetitions
6. Finally, do another hold (and 4. Frog
feel free to hold for a longer
period this time, 30 seconds
1. Supine Hip Rotations
to greater than a minute)
7. Get out of the stretch (and 2. Kneeling Lunge A
perform the same dynamic
Day 6
contraction to maintain
3. Modified Pigeon
tension as you return to
neutral)
4. Frog

GMB Focused Flexibility

FOCUSED FLEXIBILITY TIGHT HIPS ROUTINE

FF Protocol Day Stretches (Do all listed per session) Notes/Rating

1. Supine Hip Rotations

1. Get into the stretch
2. Do a short hold for 10 to 20 Day 7 2. Kneeling Lunge A
seconds
3. Move back and forth into the 3. Modified Pigeon
stretch (dynamic
contraction) for 10 4. Frog
repetitions
4. Then do another short hold 1. Supine Hip Rotations
for 10 to 20 seconds
5. Then move back and forth Day 8 2. Kneeling Lunge A
into the stretch again
(dynamic contraction) for 3. Modified Pigeon
another 10 repetitions
6. Finally, do another hold (and 4. Frog
feel free to hold for a longer
period this time, 30 seconds
1. Supine Hip Rotations
to greater than a minute)
7. Get out of the stretch (and 2. Kneeling Lunge A
perform the same dynamic
Day 9
contraction to maintain
3. Modified Pigeon
tension as you return to
neutral)
4. Frog

GMB Focused Flexibility

FOCUSED FLEXIBILITY TIGHT HIPS ROUTINE 


FF Protocol Day Stretches (Do all listed per session) Notes/Rating

1. Supine Hip Rotations

1. Get into the stretch
2. Do a short hold for 10 to 20 Day 10 2. Kneeling Lunge A
seconds
3. Move back and forth into the 3. Modified Pigeon
stretch (dynamic
contraction) for 10 4. Frog
repetitions
4. Then do another short hold 1. Supine Hip Rotations
for 10 to 20 seconds
5. Then move back and forth Day 11 2. Kneeling Lunge A
into the stretch again
(dynamic contraction) for 3. Modified Pigeon
another 10 repetitions
6. Finally, do another hold (and 4. Frog
feel free to hold for a longer
period this time, 30 seconds
1. Supine Hip Rotations
to greater than a minute)
7. Get out of the stretch (and 2. Kneeling Lunge A
perform the same dynamic
Day 12
contraction to maintain
3. Modified Pigeon
tension as you return to
neutral)
4. Frog

GMB Focused Flexibility

FOCUSED FLEXIBILITY TIGHT HIPS ROUTINE


FF Protocol Day Stretches (Do all listed per session) Notes/Rating

1. Get into the stretch 1. Supine Hip Rotations

2. Do a short hold for 10 to 20
seconds
3. Move back and forth into the 2. Kneeling Lunge A
Day 13
stretch (dynamic
contraction) for 10
repetitions 3. Modified Pigeon
4. Then do another short hold
for 10 to 20 seconds
4. Frog
5. Then move back and forth
into the stretch again
(dynamic contraction) for
another 10 repetitions 1. Supine Hip Rotations
6. Finally, do another hold (and
feel free to hold for a longer
period this time, 30 seconds 2. Kneeling Lunge A
Day 14
to greater than a minute)
7. Get out of the stretch (and
perform the same dynamic 3. Modified Pigeon
contraction to maintain
tension as you return to
neutral) 4. Frog

GMB Focused Flexibility