Sleep and stairs hurt
Lying on one side, climbing stairs or getting out of a chair keeps reminding you of your hip.
HUMAN DYNAMIX · RECOVERY PROGRAM
Hip Recovery Program
Keep moving.
The complete 12-week system for outer hip pain, groin pain and stiff hips. Understand it, strengthen it, get back to your sport.
4files
36sessions
24exercises
$19.95 complete system · one-time payment
Less than a single physio session
Digital English-language guides · 3× per week · At home
From the team behind KneeMax · Rated 4.8/5 by 210+ reviews
SOUND FAMILIAR?
Your hip changed the way you move.
Sport feels uncertain
Running, padel or football still matters to you, but every session starts with the same doubt.
Advice stays vague
Rest helped briefly. Random stretches did not give you a plan or show when to progress.
ONE SYSTEM. FOUR TOOLS.
Inside your program.
01 ·
15-page ebook
Hip Blueprint
Understand your hip pain with a 6-zone pain map, red flags and the science behind every recommendation.
02 ·
18 pages
12-Week Hip Program
36 sessions in 4 phases and 24 exercises, each with coaching cues and an easier and a harder option.
03 ·
Excel and Google Sheets
Hip Tracker
Log 2 minutes a day. Automatic traffic-light status, weekly decisions and progress charts.
04 ·
Phone format
Hip Pocket Guide
Habits, warm-up, flare-up reset and red flags. Save it to your phone.
NO GUESSWORK
Test. Train. Track.
1
Test
7 baseline tests, including the 30-second chair stand and side plank, show where you start.
2
Train
Three sessions a week in 4 phases, from calming holds to sideways power.
3
Track
The tracker tells you to move on, repeat the week or step back.
TWELVE WEEKS. ONE LOGICAL PROGRESSION.
Build capacity, step by step.
Weeks 1 to 3
Settle and switch on
Build a calm, confident start.
Weeks 4 to 6
Build strength
Increase control and capacity.
Weeks 7 to 9
Get strong
Progress the load.
Weeks 10 to 12
Move like an athlete
Return to your sport.
The schedule provides structure, not a recovery deadline. Your response determines when you progress.
SEE YOUR PROGRESS
Stop guessing. Track the change.
The tracker turns daily notes into a simple decision: progress, repeat or step back.
HUMAN DYNAMIX
Expertise you can use at home.
Led by Sam Sankarey, physiotherapist and human movement scientist.
We make recovery easier to understand and put into practice. Sam's physiotherapy experience shapes the method; Human Dynamix brings the explanation, training progression and tracking together in one clear system.
Ask us a questionGOOD TO KNOW
Frequently asked questions
Clear answers before you begin.
Do I need equipment?
A chair, a step, a ball or pillow, a resistance band loop and a backpack you can load. No gym needed.
I have hip osteoarthritis. Is this for me?
Yes. Exercise is the first-line treatment in every major guideline. The program trains in comfortable ranges.
It hurts when I lie on my side. Will this help?
Outer hip pain is one of the main focuses. The Blueprint explains the sitting, standing and sleeping habits that take pressure off.
I play football or padel and have groin pain.
The program includes a full adductor progression and return-to-sport steps.
When should I see a doctor instead?
After a fall, with fever or unexplained weight loss, deep groin pain that gets worse with every run, or pain below the knee with numbness. The Blueprint has the full list.
How long until I notice a difference?
Progress varies. The program gives you a 12-week structure, not a recovery deadline or a promise of results. Repeat or adapt sessions according to your response.
What format are the files?
Three PDFs and a spreadsheet for Excel, Google Sheets and Numbers.
Can I return the program?
Digital purchases are final once you have access. In doubt whether it fits your complaint? Ask us before you buy and we will give you an honest answer.
Is it a subscription?
No. One-time payment, lifetime access.
KEEP MOVING
Your next step starts with a plan.
Understand your symptoms, follow a clear training progression and keep track of your response. Build at your own pace.
Get instant access