Got a good one for you today.

This is a sample routine from PreHab Revolution, the full four—week plan I’m giving away FREE right now when you sign up for The 8-Minute Hip Fix.

It’s a low-impact, bodyweight-only circuit that targets your hips, glutes, and core — built to improve movement, reduce pain, and build strength where it counts.

You can do it today. Shouldn’t take more than 15-20 minutes total:

PreHab Hip + Core Circuit (2x/week)

Warm-Up:

• Glute Bridge x 10
• 90/90 Hip Rotation x 5 each side
• Bird Dog x 8 each side
• World’s Greatest Stretch x 3 each side
  → Move through once, slow and controlled.

Main Circuit:

• Reverse Lunge to Knee Drive x 8 each side
• Side Plank with Reach-Through x 6 each side
• Single-Leg Glute Bridge x 8 each side
• Deadbug x 10
  → No rest between moves. Rest 45 sec. Repeat 2–3 rounds.

Finisher (Optional):

• Bear Crawl x 20 yards
• KB or BW Suitcase Carry x 30 sec per side (or heavy object)
• Wall Sit x 45 sec
  → Repeat 1–2 rounds

Try it and let me know how it goes.

Then — if you want the full PreHab Revolution plan (plus the 8-Minute Hip Fix) — grab it while the bonus is still available:

-> Grab it now – PreHab bonus ends soon

– Forest
Corrective Exercise Specialist
FVT Personal Training