2×/week8 weeks
Gentle Start
A conservative 2-day program (plus an optional mobility day) for returning, older or health-flagged lifters.
BeginnerGeneral fitness45 min
MobilityBeginnerIsolation
90/90 Hip Switch
Seated with both knees at 90°, rotate side to side.
Benefits
- Hip rotation in both directions
- Helps squat depth
How to do it
- Sit tall, hands behind if needed
- Rotate the knees slowly to the other side
- Pause in each position
Common mistakes
- Slumping
- Forcing range
Starting prescription
- sets
- 1
- reps
- 8
- Rest
- 0 s
Safety and limitations
- Hip · Modify
With a severe hip limitation: lighter load, shorter range, stop if it hurts. - Knee · Modify
With a severe knee limitation: lighter load, shorter range, stop if it hurts.
Alternatives
Programs that use it
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