The 6-Week Hip Flexibility & Mobility Plan

This isn’t yoga.

This isn’t a warm-up.

This is a precision-engineered, discipline-based flexibility and mobility protocol designed to transform your hips in 6 weeks — giving you the tools to move, kick, evade, pivot, and perform like a true martial artist.

You won’t just stretch — you’ll unlock freedom, build real-world range, and develop the hip control needed to fight, perform kata, and execute bunkai at a black belt level.

It’s built on:

• Progressive mobility and flexibility overload

• Static holds and dynamic drills for long-term range development

• Controlled kicking mechanics under tension

• Application to kata, sparring, striking, and pivoting

You don’t need to be naturally flexible.

You need consistency, precision, and the will to fix what’s tight.

---

This Is Not Optional

If you are working toward your 1st Dan Black Belt or beyond at Voracious Karate:

• You must achieve flexible, mobile hips that support clean high kicks, deep stances, fast transitions, and rotational strikes

• If your hips are tight, it will show in kihon, kata, bunkai, padwork, and sparring

• If you skip this plan, your range will be limited, your power will collapse, and your progression will stall

You don’t “do this when you remember.”

You schedule it. You train it. You adapt around it.

How Many Days Per Week?

You must follow this plan at least 5 days per week. This isn’t recovery — this is training.

• 4 sessions per week = minimum required to see progress

• 5–6 sessions per week = ideal for dramatic transformation

• Daily “Kick Chamber Holds” = optional but strongly encouraged

Who This Plan Is For

• You struggle to lift your side kick without losing posture

• Your hips lock during stance transitions or kata turns

• Your kicks drop early in padwork or sparring

• You can’t hold a clean roundhouse chamber for more than 5 seconds

• You want to improve chamber height, range, and kick recovery

• You want to move like a black belt, not just punch like one

---

Week-by-Week Breakdown

(5–6 days per week)

Week 1 – Foundation & Awakening

Goal: Start opening the hips and establishing a daily system. Build awareness.

Routine:

• Seated Butterfly Hold – 3 x 30 sec

• Hip CARs – 3 slow circles each direction (per side)

• Glute Bridge March – 2 x 10 per leg

• Standing Leg Swings (Front & Side) – 2 x 15 each

• Knee-to-Chest Stretch (Lying) – 2 x 30 sec per side

Focus: Feel your hips, breathe through tension, avoid rushing.

Week 2 – Control & Chambering

Goal: Build kicking control and holding strength at range.

Routine:

• 90/90 Hip Stretch – 3 x 30 sec each side

• Pigeon Stretch – 2 x 30 sec each side

• Front Kick Chamber Hold (Waist Height) – 3 x 10 sec per leg

• Side Kick Chamber Hold (90° Angle) – 3 x 10 sec per leg

• Deep Cossack Squats – 3 x 8

Tip: Use a mirror to prioritise control over height.

Week 3 – Expansion Phase

Goal: Open the hips into deeper martial ranges.

Routine:

• Frog Stretch – 2 x 45 sec

• Standing Resistance Band Leg Raises (Side & Front) – 3 x 12 each

• Lizard Stretch – 2 x 30 sec per side

• Side Kick Chamber Drill (Chamber–Extend–Chamber–Down) – 3 x 6 each leg

• 90/90 Transitions – 3 x 5 per side

Drill: Begin each session with a slow, controlled side kick to air.

Week 4 – Strength Through Range

Goal: Own the positions you can reach.

Routine:

• Deep Goblet Squats (heels flat) – 3 x 10

• Hip Flexor Pulse Lunges – 3 x 10 each leg

• Standing Kick Hold at Max Height – 3 x 10 sec each leg

• Plank to Lizard Pose Flow – 3 rounds

• Side Kick to Target (Waist Height, Slow) – 3 x 8 per leg

Tip: Do this at least once after padwork or cardio to simulate fatigue.

Week 5 – Dynamic Integration

Goal: Apply flexibility to kata and combat flow.

Routine:

• Side Kick Recoil Drill – 3 x 8

• Controlled Roundhouse Kicks (slow) – 3 x 10 per leg

• Cossack Squats with Hold (5 sec) – 3 x 6

• Passive Side Split Hold (to discomfort) – Max 1 min

• Pivot + Back Kick Drill – 3 x 6 each leg

Kata Drill: Perform kata immediately after stretching to feel the difference.

Week 6 – Test & Application

Goal: Assess range, control, and freedom of movement.

Routine:

• Side Kick Hold at Eye Level (or max height) – 2 x 20 sec each leg

• Roundhouse Kick Chamber Hold – 2 x 15 sec each leg

• Full-Range Cossack Hold – 30 sec per side

• Kata or Padwork (fluidity focus) – 3 rounds

Film your performance and compare to Week 1.

---

What If You Don’t Achieve the Goal?

That’s fine — but you don’t stop.

1. Repeat Weeks 4–6

   • Hold positions longer

   • Add a 6th training day

   • Slow the reps

   • Stretch after training while fatigued

2. Film Your Movement

   Record:

   • Slow side kick (chamber–extend–recoil)

   • Kata

   • Pivot combo drill

   Compare against Week 1 to identify weaknesses.

3. Identify the Cause

   • Did your hips physically lock? → More time and precision required

   • Did you rush or skip? → Mental discipline issue

4. Impact on Grading

   Tight hips won’t fail you, but they will limit you. Expect:

   • Lower kata marks

   • Bunkai challenges

   • Pivot and posture strain in sparring

   • Required follow-up training

---

Final Words from Sensei Liam Musiak

If your hips stay locked — so does your martial art. You won’t move right, kick high, or pivot smoothly.

Unlocking your hips unlocks:

• Movement

• Confidence

• Range

• Adaptability

• Kata expression

• Fighting control

If you gave this plan everything and still aren’t where you want to be — repeat it and film your progress. You are never stuck, only unfinished.

Train harder. Stretch longer. Focus deeper.

You’re closer than you think.

— Sensei Liam Musiak

Founder of Voracious Karate

Creator of the A.A.E.E.L. Code & All Voracious Drills

Committed to Real-World Movement, Not Just Theory