Hips and Hammys Pro
Long-range hamstring strength · end-range quad control · resilient hips.
Lifetime access via a TUNE redemption code, delivered to your inbox.
- Full program · 4 weeks
- Mobile app unlock (iOS & Android)
- Coach video tutorials
- Email support
Secure payment via Stripe · Refunds within 7 days
The protocol.
An advanced, self-managed digital program designed for athletes and movers ready to go beyond the basics. Hips & Hammies PRO dives deeper into long-range hamstring flexibility, short-range strength, quad end-range control, and advanced hip-extension capacity — giving you the tools to truly own your lower body.
How do I do this?
The Protocol
- Duration of Sessions: 30–45 minutes
- Program Duration: Ongoing (progress at your own pace)
- Frequency: 1–2 sessions/week
- Format: Self-paced with access to a world-class application and tracking via Response Fit. Demo videos with cues, a timer for each exercise, and a notepad for tracking performance.
What You'll Gain
- Significantly improved hamstring flexibility (deeper long-range capacity)
- Stronger short-range hamstring strength for power, speed, and joint resilience
- Advanced quad end-range strength for knee protection and mobility
- Stronger hamstrings under load for better sprinting, jumping, and deceleration
- Better hip extension for stronger running mechanics and glute activation
- Greater hip-flexor long-range strength for deeper, safer ranges
- Calf release work to restore lower-leg mobility and improve posterior chain function
- The confidence to access and control deeper ranges under load
- Tools and understanding to keep your body open, mobile, and resilient long-term
Program Overview
Includes 7 advanced exercises designed to improve flexibility, expand range, and build real control.
- Long-range hamstring strength & flexibility
- Short-range hamstring strength
- Quad end-range strength
- Hip-extension capacity
- Hip-flexor long-range strength
- Calf release & lower-leg mobility
- Integrated lower-body mobility under load
Equipment Required
- Everything from the standard Hips & Hammies Program PLUS the items below
- Barbell
- Slant board
- Kettlebell (8–24 kg)
- Dumbbells (up to 10 kg)
- Ankle weights (2.5 kg)
- Resistance band or yoga strap
- Yoga blocks (2–4)
- Wall
- Adjustable bench (optional)
- Soft mat for floor work
Important Notes
- This is a self-managed digital program with short instructional clips — no follow-along videos.
- Designed for athletes, lifters, and movers with a mobility foundation who want to level up.
- All sales are final and non-refundable due to instant digital access.
- Progress at your own pace — prioritising control and quality over speed.
Disclaimer
This program is not a substitute for medical advice. It is designed to improve hamstring and hip mobility, strength, and end-range control but cannot guarantee injury prevention. Consult a qualified healthcare provider before beginning any new training routine.