Rock Solid Hips is an eight-week, gradual hip recovery and lower-body conditioning plan for people cleared for light exercise. Train twice per week with at least 48 hours between sessions. Each week includes an A and B workout covering the glutes, hip flexors, abductors and adductors, quadriceps, hamstrings, calves, shin muscles and core.

Each session begins with 5 minutes of easy walking or low marching, followed by 3 minutes of gentle mobility. Strength work uses controlled repetitions, light resistance and 45–60 seconds of rest; finish with 3 minutes of comfortable mobility and breathing. Allow about 35–45 minutes and take extra rest when needed.

Weeks 1–2: learn supported, comfortable movements. Use bodyweight or no/very light band resistance, 2 sets of 8 repetitions. Balance and short core holds stay brief. Weeks 3–4: gradually build to 10–12 repetitions while keeping the same light resistance. A low supported step-up replaces quad sets only if stairs are comfortable. Weeks 5–6: introduce a light kettlebell hip hinge and gentle lateral band walks. Start new movements at 8 repetitions; keep the easier version whenever needed. Do not increase load and volume together. Weeks 7–8: consolidate control with slightly more work on selected strength movements. Up to 3 sets for squats, bridges, step-ups and hip hinges; other exercises remain at 2 sets. No jumping, running or explosive direction changes are required.

The calendar is a guide, not a deadline. Progress only after completing the current phase comfortably, without increased pain, a limp or worse symptoms later that day or the following morning. If symptoms increase, stop the provoking exercise, return to the previous dosage and seek physiotherapy advice if they persist. Use a smaller range, hand support or the listed easier variation.

This general program is not a diagnosis-specific or post-operative rehabilitation protocol. If you have a hip injury, recent surgery or persistent hip/groin pain, have your clinician select appropriate exercises and restrictions. Completing eight weeks does not by itself mean you are ready for unrestricted padel.