HIP LOCK ESSENTIALS - 6 WEEK PROGRAM
50 UNIQUE EXERCISES WITH DEDICATED VIDEO'S AND FULL APP SUPPORT
PROVEN EFFECTIVE WITH PROFESSIONAL ATHLETES
ATTRACTOR BASED TRAINING (FRANS BOSCH)
HIP LOCK ESSENTIALS
The hip lock, a synergy of co-contractions of the muscles around the hip and pelvis, stabilizes the pelvic region during high intensity movements. This concept was introduced by Frans Bosch and has proven very effective in improving performance and reducing injuries. This program builds the hip lock from the bottom-up and gets more challenging during 6 weeks with 50 unique exercises.
Over the years, developing a really strong hip lock has become a cornerstone of my training philosophy. I have seen drastic improvements in sprinting performance and reduction of injuries by building this muscle synergy with my athletes. So after a lot of thoughts, and some requests, I have decided to put my knowledge on how to build a solid foundation into this program. If you want more theoretical knowledge about the underlying principles of the program, read further below!
FROM THE GROUND UP
The hip lock is what we call an attractor. This means that it is a stable, robust and energy efficient part of a movement. Very talented athletes have often developed this attractor by themselves and apply it unconsciously in a wide variety of high intensity sport situations. In practice, and also in professional sports however, many athletes haven't mastered the hip lock yet and can gain a lot by practicing it. This program starts with the basics and then continues to build and expand on the basic exercises over 6 weeks.
VARIATION AND MOTOR LEARNING
It is crucial to understand that we are not aiming to improve absolute strength or muscle hypertrophy which means that our training principles change drastically. Instead of overloading certain muscles groups in a quantitative way (more weight/volume), we are overloading a muscle synergy (coordination) in a qualitative way. This is why there is a lot of variation in the program which is great for motor learning.
EXERCISE VIDEO'S, APP AND PRACTICAL INFORMATION
There are more than 40 exercises in the program which all have dedicated video's. You will be using the third party app ''Trainheroic''. In this app the exercises are layed out for you on the corresponding training days.
CAN I DO THIS PROGRAM ON DIFFERENT DAYS THAN SCHEDULED?
Yes, I have scheduled 4 days a week on Monday, Tuesday, Thursday, Friday. This will give you a lot of learning opportunity. If other days fit better for you, that's no problem. However, I wouldn't recommend packing 2 days into 1 for example since the volume would become very high for a single day.
IF THE PROGRESSION IS TOO FAST FOR ME, CAN I GO BACK TO SIMPLER EXERCISES?
Yes this is no problem at all, some people will simply progress faster than others. You can simply switch between days to view the corresponding exercises.
BUILD YOUR HIP LOCK, IMPROVE YOUR SPEED, REDUCE INJURIES
If you want more information or you have any questions, fill out the form to the right. (or below on mobile). The program is available now on TRAINHEROIC (CLICK)