The Synchronized Hip Reset
A gait analyst’s 4-week mobility program for runners who want stronger, more stable hips, without long gym sessions or guesswork.
Get instant access — $39
One-time payment · Lifetime access
Your hips feel tight during runs. They drop when you get tired. Your knees cave in slightly on every stride.
You’ve felt the warning signs:
IT band flare-ups on long runs
Knee pain that comes and goes
Glute soreness that won’t go away
Groin tightness that shows up around mile 3
You’ve tried random exercises. Stretching. Foam rolling.
Nothing sticks because you don’t have a plan.
Hip instability doesn’t fix itself. It gets worse, slowly, until something actually breaks down.
Tim Roozendaal
Gait Analyst · 85+ analyses
I’m a gait analyst. Runners send me their videos from around the world, and I see the same hip pattern in nearly every one.
Too much adduction (knees collapsing inward)
Hip drop on the swing leg
Limited hip extension behind the body
Body weight shifting side to side
Foot landing too close to the center of mass
These aren’t separate problems. They’re all downstream of weak, immobile hips.
Most runners try to fix what they see, knee pain, IT band tightness, instead of fixing the cause. That’s why generic mobility work doesn’t stick.
When your hips aren’t strong enough, your pelvis, knee, and ankle all pay for it.
Hip stability isn’t just about strength. You need:
Rotation (internal and external)
Lateral stability
Posterior chain activation (glutes + hamstrings)
Dynamic control under fatigue
You need all four. Most runners train none of them.
A 4-week system designed specifically for runners who need stronger, more stable hips, but don’t have time for long gym sessions or access to one.
Week 0
Baseline Testing
Test yourself across 6 key hip metrics. Film it. Track your numbers. This is your starting point.
Week 1
Foundation
Rotation, flexion, lateral stability. Build the patterns before adding load.
Week 2
Build Volume
Increased reps and sets. Build work capacity in the hip stabilizers.
Week 3
Add Control
Tempo work and single-leg challenges. Train control under fatigue.
Week 4
Peak & Retest
Push to peak load, then retest the same 6 metrics. Compare your numbers. See the difference.
Complete 4-week progressive program
Full exercise video library (every movement demonstrated with form cues)
Week 0 baseline testing protocol
Week 4 retest to track progress
Notion template + PDF (use whichever format you prefer)
Lifetime access + all future updates
One-time payment. No subscription. No upsells.
This is for you if
You’ve been running consistently for at least 6 months
You want to run faster or further without breaking down
You can commit 10 to 15 minutes a day, most days
You suspect your hips are limiting you but don’t know where to start
This isn’t for you if
You have an active injury, see a physio first
You’re brand new to running and not training consistently yet
You want passive stretching only, not active strength work
You’re looking for a quick fix in under a week
It’s helped massively in opening up my eyes to what exercises there are to increase my mobility in a troubled area for me. I was actually able to go for a run Saturday which was much needed. It’s become part of my post-exercise daily routine now. I’ve got a massive amount of value from it.
Program user · Week 1
Picked this up. Very nicely laid out, I like the Notion / PDF dual format. Looking forward to incorporating this for ‘26.
Thryve · Stress & Wellness
The daily 10-minute sessions were incredibly easy to follow. Clean layout, clear weekly progression, and videos for every exercise so I never had to guess my form.
Hip Reset finisher
One-time payment. Lifetime access. Refund if it doesn’t work.
Get instant access — $39