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Forest Vance Training, Inc.

5-Minute Hip Opener / KB Prep Flow

Published 11 months ago • 1 min read

If your hips are locked up, tight, or just off, your whole body pays the price.

This is because back pain, stiff knees, and nagging injuries often don’t start where they hurt… they start with hips that don’t move how they’re supposed to.

This is because the hips are the power center of your body. And when they lose mobility, everything else starts compensating.

It might manifest as back pain when lifting kettlebells, tight hamstrings that never loosen up, or shoulder issues.

That’s precisely why I created the 8-Minute Hip Fix — a 28-day program for people 40+ to start unlocking hip mobility, fast.

You’ll get short, follow-along routines to relieve pain, build strength, and boost performance — in 8–10 minutes daily.

-> Click here to check it out​

5-Minute Hip Opener / KB Prep Flow

Try this before your next kettlebell workout to loosen up your hips and fire up the right muscles:

  1. Glute Bridges – 10-12 reps, squeeze at the top
  2. Bird Dogs – 6-8 reps per side, slow and controlled
  3. World’s Greatest Stretch – 2 reps per side
  4. Hip Airplanes – 4-5 reps per side (use wall or support if needed)
  5. Banded Good Mornings – 15 reps, focus on hinge form and glute drive

Just 5 minutes sets the tone for better movement and safer training.

-> Get the full program here​

– Forest MS Human Movement | CPT | RYT-200 ForestVanceTraining.com | KettlebellBasics.net

Forest Vance Training, Inc.

Founded by former pro football player, master trainer, and kettlebell expert Forest Vance in 2009.

We specialize in kettlebells for fat loss in individuals aged 40 and up. Serving Lee’s Summit, MO and Offering Online Training Worldwide

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