Sitting built all of this — the tilted pelvis, the locked mid-back, the forward head. And the hip-socket ache is specifically you hanging on one hip between resets. Dosing the antidote at the frequency of the disease, before the ache shows up, is the actual cure for the one thing that currently hurts. Everything else on this page supports what this does.
Every 45–60 min: stand · 10 hip circles each way · ribs down over pelvis, weight even · 5 chin tucks · 15–20 pull-aparts.
Water
0 / 4 · 24 oz bottle
You've been chronically dehydrated for years — dry tendons and ligaments are less elastic, fatigue arrives faster, proprioception gets worse, and it amplified the trampoline headaches. Four of your 24 oz bottles ≈ 96 oz. Fill one at wake-up.
Hip check
tonight
Worst socket ache today, 0 = none. This is the number we're driving down.
Sunday checkpoint
weekly
Last 7 days
≥70% keeps the streak
Hard rules
No deep or weighted pec/shoulder stretches. Ever.
No hamstring stretching until week 8 — fix the pelvis instead.
No Nordics until week 8, and only once hip thrusts are glute-dominant.