JMDII Hip Mobility Mastery - JMDII Elite Performance Academy

Hip MObility MAstery

Unlock Your Hips. Reclaim Your Movement. Stay in the Game.

⚙️How to Use This Program

This mobility flow is designed to unlock and enhance hip movement using 8 targeted movements. When done consistently, it’ll help you:

Increase range of motion
Reduce stiffness and restriction
Improve movement efficiency
Elevate performance by restoring fluidity in key athletic patterns

Use the Guide Below To Match Your Current MObility Level:

🟢 Unlocked Hips

If your hips move well and you’re looking to stay loose:

Frequency: 1–2x per week

Purpose: Maintain mobility, prevent restriction, and stay primed for performance

Pro Tip: Pair this with your stretching, warmups, or cooldowns for full-body recovery flow

🟠 Moderately Tight Hips

If you have some range but still feel restricted or tight at times:

Frequency: 3–5x per week

Focus: Stay consistent and intentional — mobility compounds over time

🔻 Very Tight Hips

If your hips feel locked up or restrict basic movement patterns:

Frequency: 5–7x per week

Duration: Stay consistent for a minimum of 4 weeks

Goal: Restore hip fluidity and unlock range of motion

💡 Tips for Success:

Start Slow: Focus on form and feel — not how deep you can go
Breathe Through It: Deep, intentional breathing helps unlock tissue without force
Consistency Wins: Small daily inputs = long-term change
Hydrate + Recover: Mobility is magnified when hydration and recovery are on point
Don’t Force It: Overstretching creates compensation — relax into the work, don’t chase depth

🧠JMDII Extra Note: Your body is your greatest asset. Take care of it, and it will perform how you want it to for you.

Movement 1: JMDII Wall Driven Calf Release

Positioning

Place the ball of your foot against the wall while keeping your heel on the ground.

Alignment

Squeeze your glutes together and push your hips forward toward the wall to deepen the stretch.

Activation

Hold for 30 seconds on each side, repeating twice per leg for full effectiveness.

Mobilization

Slightly bend your knee and shift inside or outside of your foot to explore and release tight areas.

Reinforce

Hold this adjusted position for another 30 seconds per side to maximize mobility gains.

🔗 Why It Works

This movement enhances ankle dorsiflexion, primes the lower leg for explosive movement, and unlocks hidden tightness in the calves, Achilles, and posterior chain.

Movement 2: JMDII Deep Grounded Squat Holds

Positioning

Drop into a deep squat, feet as wide as needed, toes pointing forward.

Keep your heels grounded while allowing the hips to sit as deep as possible.

Hold onto a support if needed while gradually working toward freestanding control.

Alignment

Shift your weight slightly forward while maintaining a neutral spine.

Keep your chest up and avoid excessive rounding of the lower back.

Engage your core to reinforce stability and maintain proper posture.

Mobilization

Slightly shift side to side to open up the hips.

Drive your knees outward to stretch the adductors and improve ankle mobility.

Experiment with small movements to explore any tight or restricted areas

Activation

Hold for 1 minute, repeating 2-5 times throughout your workout.

The long-term goal is to accumulate 10 total minutes in the deep squat position across the entire workout.

Reinforce

Maintain control and focus on deep breathing while holding the position. This helps activate the parasympathetic nervous system, allowing deeper relaxation and improved mobility over time.

As mobility improves, gradually decrease reliance on support.

🔗Why It Works

This movement unlocks deep hip mobility, ankle dorsiflexion, and spinal stability, crucial for athletes who need fluid movement, explosive power, and injury prevention. It also reinforces postural awareness and lower body alignment, making it a game-changer for speed, agility, and force production. Master this movement, and you’ll move, react, and perform better in every aspect of your game.

🔗Why It Works

Movement 3: JMDII Wall-Driven Hip Flexor Release

Positioning

Place your knee against the wall, with your toe pointed up and front foot positioned forward.

Engage your core (belly tight) and drive your hip downward toward the ground.

Imagine ripping open the front of your hip as you hold the stretch while squeezing the glute for stability and to deepen stretch.

Alignment

Shift your weight slightly forward while maintaining a neutral spine.

Keep your chest up and avoid excessive rounding of the lower back.

Engage your core to reinforce stability and maintain proper posture.

Activation

Hold for 30 seconds per side.

Progression

From the same position, transition into a high kneeling stance and drive your hip forward without leaning back.

Key focus: Keep a neutral spine (avoid arching) and squeeze your glutes for full activation.

Hold for another 30 seconds per side.

Reinforce

Switch legs and repeat.

🔗Why It Works

Movement 4: JMDII Quadruped Hip Release Phase 1

Positioning

Put bodyweight load on one knee to point you feel like your femur is coming out of your butt. Move laterally and as you do find the tightest position.

Activation

Move laterally to explore tight spots and release restrictions.

Hold for 30 seconds in the most restricted position.

Mobilization

Shift and reposition your weight to find another area of tightness.

Hold for another 30 seconds, reinforcing hip joint mobility.

Reinforce

Repeat as needed, ensuring controlled breathing for deeper relaxation into the stretch.

🔗Why It Works

Unblocks hidden restrictions in the hip capsule, improving movement efficiency.
Enhances deep hip flexion, critical for sprinters, jumpers, and multi-directional athletes.
Improves joint control & stability, helping to prevent compensations that lead to injury.

🔗Why It Works

Unblocks hidden restrictions in the hip capsule, improving movement efficiency.
Enhances deep hip flexion, critical for sprinters, jumpers, and multi-directional athletes.
Improves joint control & stability, helping to prevent compensations that lead to injury.

Movement 4: JMDII Quadruped Hip Release PHase 2

Positioning

Keep the supporting knee anchored in the same spot.

Rotate the working leg and foot inward beneath your body, locking it in place with your other knee.

Maintain a strong core and controlled breathing to allow for deeper release.

Activation

Locate a tight spot in the hip and hold for 30 seconds while keeping tension out of your upper body.

Hold for 30 seconds in the most restricted position.

Mobilization

Slightly shift your weight to different angles to explore additional areas of restriction.

Hold for another 30 seconds, maximizing hip capsule opening and deep tissue release.

Reinforce

Repeat on the opposite side, ensuring balance and full range of motion in both hips.

🔗Why It Works

Enhances hip joint integrity, improving rotational control and fluid movement.
Targets deep-seated tightness in the hip capsule, crucial for athletes who sprint, cut, and rotate explosively.
Strengthens joint positioning awareness, reducing compensation patterns that lead to inefficiency and injury.

🔗Why It Works

Enhances hip joint integrity, improving rotational control and fluid movement.
Targets deep-seated tightness in the hip capsule, crucial for athletes who sprint, cut, and rotate explosively.
Strengthens joint positioning awareness, reducing compensation patterns that lead to inefficiency and injury.

Movement 5: JMDII Banded Hip Release

Positioning

Secure a resistance band to a stable structure behind you and loop it as high as possible on your thigh, right in the crease of your hip

Start in an all-fours (quadruped) position, placing the banded leg in front.

Shift the majority of your weight onto the front leg to emphasize the stretch.

Activation

Hold each position for 30 seconds before progressing through the motion.

Repeat the cycle twice on each leg.

Hold for 30 seconds in the most restricted position.

Mobilization

Perform controlled oscillations, moving in a half-moon pattern:

Shift slightly side, then forward, then side again.

Keep movement fluid, avoiding excessive tension.

Reinforce

Repeat on the opposite side, ensuring balance and full range of motion in both hips.

🔗Why It Works

Releases deep hip restrictions and improves hip joint capsule mobility.
Enhances squat depth, sprint mechanics, and lower-body force production.
Helps reduce tightness that limits explosive movements and flexibility.

🔗Why It Works

Releases deep hip restrictions and improves hip joint capsule mobility.
Enhances squat depth, sprint mechanics, and lower-body force production.
Helps reduce tightness that limits explosive movements and flexibility.

Movement 6: JMDII Wall-Banded Hip Release

Next Progression:

Positioning

Lie on your back with your feet against the wall and a resistance band positioned across your pelvis (where a belt would typically sit).

Secure each end of the band around the front of your knees, just above the bony part of your kneecap.

Allow your knees to gently fall outward, creating a deep groin stretch.

Activation

Hold the position for 1 minute, focusing on controlled breathing and relaxation in the hips.

Progression

Maintaining the same position, bring your ankle over and place it on your opposite knee.

Using your hand, apply gentle pressure to the elevated knee, pushing it toward the wall to deepen the stretch.

Reinforce

Hold for 30 seconds, then switch legs and repeat.

🔗Why It Works

Loosens up the hip flexors and groin for better mobility and lower-body movement.
Enhances posture and alignment, reducing hip tightness and strain.
Helps decompress the lower back by reinforcing pelvic control and flexibility.

Next Progression:

Movement 7: JMDII Half Kneeling Reach & Stretch

Positioning

Start in a tall kneeling position, then bring one knee forward into a half-kneeling stance.

Slowly crawl your upper body forward, reaching as far as possible while maintaining control.

Activation

Feel the hip flexor stretch on your rear leg while keeping your core engaged.

Using your elbow, apply light pressure to your front knee, deepening the groin stretch.

Repeat the cycle twice on each leg.

Hold for 30 seconds in the most restricted position.

Mobilization

Gently rock forward and backward in the stretch to open up the hip flexors.

Rotate slightly side to side, feeling the stretch shift through your hip, groin, and core stabilizers.

Reinforce

Hold for 15 seconds, repeat twice per side, then switch legs.

🔗Why It Works

Unlocks hip flexor mobility for better sprint mechanics and lower-body control.
Enhances spinal lengthening and core engagement for improved posture.
Mobilizes the groin and adductors, improving lateral movement and agility.

🔗Why It Works

Unlocks hip flexor mobility for better sprint mechanics and lower-body control.
Enhances spinal lengthening and core engagement for improved posture.
Mobilizes the groin and adductors, improving lateral movement and agility.

Movement 8: JMDII Cat-Camel Rocking Flow

Positioning

Start in a quadruped position with hands stacked under shoulders and knees under hips.

Maintain a neutral spine before initiating movement.

Mobilization

Arch your back upward, pressing through your hands to create a deep spinal curve (Cat Pose).

Hold this position and slowly rock your hips backward toward your heels while keeping tension in your core.

Return to the starting position then, begin second movement (Cow Pose) by arching your back downward and looking up, at top of the position, rock your shoulders forward slightly over your hands, then return to starting position. Complete this full cycle of movement (Both Cat and Cow) 20 times.

Activation

Engage your core and glutes as you move, preventing excessive lumbar extension.

Breathe deeply, using controlled exhalation as you rock backward to enhance relaxation.

Reinforce

Repeat for 20 total reps, moving with control and intention.

🔗Why It Works

Enhances spinal mobility and fluid movement through the lumbar and thoracic spine.
Improves hip articulation by reinforcing controlled movement and pelvic positioning.
Aids in neuromuscular activation, making it a great warm-up or recovery drill.

🔗Why It Works

Enhances spinal mobility and fluid movement through the lumbar and thoracic spine.
Improves hip articulation by reinforcing controlled movement and pelvic positioning.
Aids in neuromuscular activation, making it a great warm-up or recovery drill.

⚠️ Training Disclaimer

The programs inside JMDII are designed for serious athletes looking to perform at an elite level. Always use proper form, listen to your body, and modify exercises based on your current fitness level or injury history.

These systems are built from my own training experience, elite mentorship, immersion in high-level training environments, and studying of sports science principles— but no workout or routine is one-size-fits-all. These are meant to guide and inform. Stay smart. Listen to your body. Stay consistent. Progress with intention.

Evolve. Dominate. Repeat.

JMDII isn’t just a training system — it’s a movement.
Welcome aboard.