THE HD EXERCISE GUIDE

UNLOCK YOUR FULL POTENTIAL WITH SMARTER RECOVERY AND FASTER PROGRESS

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THE BIG THREE

HIP FLEXOR STRETCH

  1. Place your back knee on the padded board and shift your weight into your front foot. For added stability, feel free to hold onto a support.
  2. Slowly glide your back knee backward, ensuring that 90% of your weight remains in your front foot throughout the movement.
  3. Once you reach a comfortable stretch, hold for 10-20 seconds before gently returning to the starting position.
  4. Perform 3-4 sets, and you should notice increased range of motion with each repetition.
  5. Important: Avoid shifting your weight into the back leg, as this can cause discomfort in your hip flexor, back, quads, or knees. Additionally, be mindful not to arch your back; keep your chest aligned with your front knee to ensure proper form and avoid unnecessary strain.

GLUTE / HAMSTRING CURL

  1. Start by lying on your back with your heels placed in the center of the pad. (Position your hands out wide to avoid rolling over them.)
  2. Lift your hips off the ground, creating a straight line from your shoulders to your knees.
  3. As you pull the board towards you, make sure to lift your hips at the same time, maintaining control.
  4. Slowly slide your feet back to the starting position while gradually lowering your hips.
  5. For an added challenge, try performing the exercise with one leg or add banded resistance through the center hole to increase intensity.

AB ROLLOUTS

  1. Start with the pad placed under your knees and your hands grasping the contoured sides of the board.
  2. Before you begin, engage your core, ensuring that you can breathe naturally while maintaining control.
  3. Slowly roll forward onto the board. You don’t need to go far before you begin feeling your core activate.
  4. To return to the starting position, use your abs to pull yourself back, maintaining engagement throughout.
  5. Note: Stay within a range of motion that feels challenging yet comfortable for you. If you notice a loss of tension in your core, you've gone too far—listen to your body and adjust accordingly.

POSTURE CORRECTION

Rolling Chest Stretch

  1. Start on your hands and knees, with one hand on the board.
  2. As you begin to roll your hand away from your body, slowly move the same side shoulder towards the floor.
  3. Note: Bend your opposite arm as you rotate your shoulder down, keeping everything aligned and fluid.

Upright Row


 

  1. Start by looping the resistance band under the HipDoc, then step onto the board and apply tension to the band.
  2. Stand tall with good posture, keeping your hands by your hips.
  3. Pull the band upward, making sure your elbows stay pointed up.
  4. Finish the movement with the band at mid-chest level and your elbows in line with your ears.
  5. Note: Keep your back neutral and avoid letting your elbows drop behind you. Stay controlled and engaged!

Bent Over Row

  1. Loop the resistance band under the HipDoc, then step onto the board and apply tension to the band.
  2. With a slight bend in your knees, hinge at your hips, keeping your chest angled toward the floor.
  3. Row the band towards your chest, focusing on squeezing your shoulder blades together as you pull. Keep your core engaged and maintain control throughout!

AUXILIARIES

REVERSE LUNGES

  1. Start by standing upright with your back toe centered on the pad.
  2. As you begin to push your leg back, ensure that all your weight is in your front foot, with the majority of the pressure in the heel of that foot.
  3. DO NOT LEAN BACKWARDS! Keep your chest aligned with your front knee throughout the entire movement.
  4. Push through your front heel to return to the starting position, maintaining control.
  5. For an added challenge, place the pad under your front foot to introduce a stabilization component to the exercise.

AB PIKES

  1. Start in a push-up position with your toes placed in the center of the pad.
  2. Engage your core, making sure not to let your lower back dip (keep your breathing steady throughout).
  3. Lift your hips towards the sky and bring your toes toward your hands, maintaining a strong core throughout the movement.
  4. Slowly return the board to the starting position, ensuring that your lower back stays stable and does not drop.
  5. For an added challenge, you can incorporate banded resistance through the center hole to increase intensity.

LATERAL SIDE SQUATS

  1. Start in a standing position with one foot placed on the pad.
  2. Shift your weight into the foot on the floor, aligning your chest with your knee.
  3. As you begin to push the board out and lower your hips into the squat, ensure that 90% of your weight stays in the foot on the floor. DO NOT PUT YOUR WEIGHT INTO THE FOOT ON THE BOARD! 
  4. To return to the starting position, press through the heel of the foot on the floor, maintaining control throughout the movement.

STABILITY STEPBACKS

  1. Remove the wheels and stand on the board with the pad underneath your feet.
  2. Step back into a reverse lunge, keeping your weight centered in your front foot. Focus on aligning your chest over the top of your front knee, ensuring proper form and balance.
  3. Push through the heel of your front foot to return to the starting position.
  4. For an added challenge, you can incorporate banded resistance under the board or lift your back leg in front of you from the starting position. This variation will intensify the movement and further engage your core.

GLUTE BRIDGES

  1. Begin by lying on your back with your heels placed in the center of the pad (wheels off).
  2. Lift your hips approximately an inch off the ground, maintaining a small range of motion to engage your glutes.
  3. Press through your heels as you continue to raise your hips, squeezing your glutes at the top. Your body should form a straight line from your knees to your shoulders.
  4. As you lower back down, keep the weight in your heels and return slowly to the starting position.
  5. For a greater challenge, try performing the exercise with one leg at a time, or place a hip circle around the top of your knees and apply outward pressure against it throughout the movement.

STABLE PUSH UPS

  1. This exercise can be performed with or without the wheels attached. If you choose to keep the wheels on, be sure to start slowly and focus on control.
  2. Begin by getting into a push-up position, with one hand resting on the board and the other on the floor.
  3. For an added challenge, you can stretch a resistance band across your upper back, from one hand to the other. Additionally, if you're using the board with wheels, you can try sliding the board outward as you lower into the push-up, then pull it back in as you push up. This variation will increase the intensity of the movement.
  4. Remember, always prioritize proper form and control throughout the exercise!