Case Study: Training with Painful Hips - Optimize Fitness & Performance
Coach Devin here. I want to share a little insight into the “behind the scenes” of Mo’s weekly workouts here at Optimize Fitness.

(Read Mo’s Member Spotlight here, then come back)

She’s a member of our Women’s Strength Training program. It’s small group training with a set workout program, but I modify every session so that it’s pain-free for Mo.

Hip dysplasia is a genetic condition where the hip joint is unstable from birth. The hip socket is simply the wrong shape. To help create strength and control for the hips, Mo works on plenty of exercises for hip control, hip strength, and core strength.

Mo always warms up with specific hip exercises – some we learned from collaborating with her physical therapist, and others we’ve added ourselves. She strengthens her glutes and abs every workout, as well as works on a few balance drills. We never do anything in the gym that causes joint pain, as our golden rule.

Overall, she’s gone from having difficult walking and taking the stairs to being able to deadlift over 100lbs for multiple reps, performing viking presses with 55lbs, and doing REAL pushups!

We’re even working on lunges, which have progressed from seeming impossible, to requiring assistance with bands, to fully unassisted on each leg (even after a hip replacement!).

Some of the top exercises that have been effective for Mo’s legs have been:

  • Hip thrusts (on two legs, on one leg, and with resistance bands)
  • Glute bridges (on two legs, on one leg, and on a high box)
  • Clamshells, side lying leg raises, bird dogs, and band walks in all directions
  • Single leg deadlifts and staggered stance deadlifts
  • Trap bar deadlifts
  • 12″ step ups, 4-6″ step downs
  • Stability ball hamstring curls

"I love working out again"

“It’s keeping me younger and happier. I hope to keep it up forever.”

"People should never be intimidated about coming to Optimize Fitness."

“Devin makes it welcoming and is so careful and understands why people get out of shape, especially if it’s due to injury or illness. Nobody judges.”

One of Coach Devin’s specialties is Post-Rehab Fitness.

We help people get their best body back after completing physical therapy or chiropractic care.

Hear from clients like Mo, Cheryl, Dan, and Dr. Tim Murzycki, owner of Cornerstone Chiropractic in Bellingham, MA, in our testimonial video below:

Meet Your Coach: Devin Gray

Meet Your Coach: Devin Gray

Founder, Head Coach

NSCA-CSCS, FMSC, Pn1 Certified
B.S. in Exercise Science – Texas A&M University – 2011, Cum Laude

Hey, I’m Devin. Stories like Mo’s are what I love about coaching.

I get to help people feel better about themselves – confident, empowered, and independent.

Fitness isn’t just about looking great or being strong. It starts that way, but it becomes more about how living a healthy life makes you feel.

That feeling of confidence and challenge gave my passion for fitness. I hope that you feel the same way.

You Can Do It, Too!

Feeling inspired by Mo’s story? (I know I am!)

You can rewrite your own fitness story.

It’s never too late. I’ll help you every step of the way.

(And maybe, you’ll get your own spotlight, too!)

Get started with a free phone consultation.

(Button not working? Click HERE to book your free phone consultation with Coach Devin)