AKMI Human Performance
An 8-Week Plan to Build Usable Hip Range
The assessment-first correction program, built on the same methodology used in full AKMI biomechanical assessments.
8-week progressive protocol with exercises, cues, sets/reps, and coaching notes. Print or use on any device.
Watch demonstration videos for every exercise. See exactly how each movement should look.
Built-in checkpoints at every phase, so you can repeat the same tests and track your own progress.
This program is designed for you if:
Four progressive phases, each building on the last. No skipping ahead.
Weeks 1-2 · Daily (5-6x/week minimum) · ~20 min
Measure your hip rotation baseline, restore relaxed breathing, begin gentle hip rotation work
Exercises: Seated Hip Rotation Test, 90/90 Breathing with Hip Focus, Supine Hip Rotation (Active), Foam Roller Adductor Mobilization
Weeks 3-4 · 5x/week · ~25 min
Expand active hip rotation, control the ends of your range, use your glutes at the bottom of a squat
Exercises: 90/90 Hip Transitions, Half-Kneeling Hip Flexor Stretch with Side Shift, Quadruped Controlled Hip Circles, Banded Glute Activation in Deep Squat
Weeks 5-6 · 4x/week · ~30 min
Strengthen the new hip range under load, rebuild the squat pattern with full depth
Exercises: Goblet Squat with Full Depth, Cossack Squat (Lateral Lunge), Single-Leg Romanian Deadlift, Hip Airplane
Weeks 7-8 · 3x/week · ~20 min
Carry your hip range into your sport or training, set up a maintenance routine
Exercises: Maintenance Circuit: 90/90 + Hip Circles + Deep Squat Hold, Sport-Pattern Squat Variation, Hip Flow Sequence
It is written for hip mobility restriction: check the list under "Is This For You?" above. If you have an acute injury, a diagnosed condition that needs medical care, or any of the warning signs the program lists, see a clinician before you start.
Phase 1 (weeks 1-2): about 20 minutes, Daily (5-6x/week minimum); Phase 2 (weeks 3-4): about 25 minutes, 5x/week; Phase 3 (weeks 5-6): about 30 minutes, 4x/week; Phase 4 (weeks 7-8): about 20 minutes, 3x/week.
Every phase has self-assessment checkpoints and the criteria for moving on. If you have not met them, stay in that phase until you do. If you are not improving, or any warning sign in the program appears, see a clinician. For a personalized plan, book a full AKMI assessment.
Yoga mat or soft floor surface; Foam roller (medium density); Light resistance band (loop style); Lacrosse ball or firm massage ball; Kettlebell or dumbbell (8-16 kg); Low box or step (box squat option); A table, high bench or counter you can sit on with your feet off the floor; Smartphone with a level (inclinometer) app, for the measurement and recordings.
Yes. Do each session on its own, in the morning or before you train. If your training makes your symptoms worse, reduce it and check the warning signs in the program.
It starts by measuring your own baseline, progresses in 4 phases over 8 weeks, and each phase has checkpoints and criteria that decide when you move on.
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