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As women age, hip pain can become a common and frustrating issue, impacting your ability to enjoy everyday activities and maintain an active lifestyle.

But it doesn't have to be this way.

Unlock Your Hips is a 7-day at-home exercise program, specifically designed for women over 40. 

I’ll guide you through a series of gentle yet effective exercises and stretches, all from the comfort of your own home. Each day, the exercise videos vary in length from 10 minutes to 20 minutes, making it easy to build into your schedule. 

Take control of your hip health and reclaim your vitality.

Revitalize your body and rejuvenate your spirit.

This at-home workout program is designed with you in mind—crafted explicitly for individuals in the middle stages of life who are eager to embark on a journey to improved health and well-being.

This course provides step-by-step guidance and personalized support to help you achieve your goals safely and effectively.

Why Choose "Unlock Your Hips"?

  • Convenience

    No need to travel to a gym or attend classes. This course is designed to be done in the comfort and privacy of your own home, fitting seamlessly into your busy schedule.

  • Holistic Approach

    I believe in addressing the root causes of hip pain by focusing on improving flexibility, mobility, and strength. My holistic approach targets not just the symptoms, but the underlying issues, ensuring long-lasting results.

  • Accessible to All Fitness Levels

    Whether you're a complete beginner or have some experience with fitness, this course is suitable for women of all fitness levels. Each exercise can be modified to accommodate your individual needs and abilities.

What You'll Gain:

Over the course of 7 days, you'll embark on a journey of gradual progression, starting with gentle exercises and gradually building up to more challenging movements as your strength and confidence grow.

  • Increased Flexibility: Say goodbye to stiffness and discomfort as you unlock tight hip muscles and improve your range of motion.

  • Enhanced Mobility: Experience the freedom to move with ease as you loosen up your hips and joints.

  • Greater Strength: Build strength in the muscles surrounding your hips, providing stability and support for everyday activities.

  • Improved Posture: Correct imbalances and align your body for better posture and overall alignment.

  • Boosted Confidence: Feel empowered as you take charge of your hip health and regain control of your body.

Health and Life Coach Gretchen Schock

Hi! I’m a certified Health and Life Coach accredited by the International Coach Federation, certified yoga instructor (E-RYT 500 HR), pilates instructor, and Functional Fitness Personal Trainer. I am passionate about helping women overcome burnout in the mid-stage of life by creating holistic habits around movement, self-care, and eating healthy foods. I connect with my clients on a personal level, teaching from a place of authenticity. You can often hear me sharing the knowledge that I’ve gained from overcoming my addiction to alcohol (11 years sober), parenting a child with special needs on the Autism Spectrum, or dealing with the diagnosis of a rare breast tumor that resulted in a partial mastectomy. I also incorporate my love of yoga principles within the coaching practice: non-harming, mindfulness, meditation, and self-care. I encourage clients to sit in the seat of observation within themselves to learn how to listen to that voice of truth that resides within. I opened my boutique yoga studio, Bee Yoga Fusion, in 2009 in Historic Greenbelt, Maryland. We hold live online and virtual classes that are accessible to all levels of fitness abilities.

A week of exercises already built for you!

    1. A message from Gretchen

    2. How to use this course

    3. Before we begin...

    1. Welcome!

    2. This is what you need

    3. Day One Exercises

    4. Day Two Exercises

    5. Day Three Exercises

    6. Day Three 90/90 modification

    7. Day Four Exercises

    8. Day Five Exercises

    9. Day Six Exercises

    10. Day Seven Exercises

    11. BONUS Workout!

    1. More resources for you

    2. Before you go...

About this course

  • $25.00


I'm 84, you are not too old to take better care of yourself!


I finished Day 7 of the Hip exercises today and will start all over again! I've noticed that my right hip is definitely loosening up - today's exercises reminded my body how much I missed ballet! After each of your classes, I find myself walking taller - just like I did when I took a class at your studio. I'm very happy that I'm working this old body again! It appreciates my efforts.

I loved this course!


I loved the Unlock Your Hips classes. They were so good. I told a few friends about the course too. Thank you for all you do for us. You are so inspiring, and I am thankful for you.

This has changed my life!


Gretchen's teachings reinforce self-awareness and surrendering ourselves to the world. I feel confident and lighter, and the at-home practice has definitely brought joy to my daily routine! HIGHLY RECOMMEND!

Gretchen's dance background gives the course a unique twist!


Gretchen's dance background gives the course a unique twist, and although she pushes you both physically and mentally, you forget how hard you're working because it's FUN.

Discover your hips potential, starting today

Celebrate every step forward, no matter how small, and let this be the beginning of a new chapter in your life.


  • How long will I be able to access the content and videos?

    For eternity! After purchase, you have access to that course forever. You can relax knowing you are never behind and can go at your own pace. This program is designed for one week of workouts; you are welcome to repeat them as often as you like.

  • Do you offer private coaching or personal training?

    Absolutely! Consider me your coach and accountability buddy. Private sessions are held on Zoom or at Bee Yoga Fusion, if you are local to Greenbelt, MD. A 45-minute session costs $60. Email me at [email protected] to schedule your first session.

  • How do I take a live yoga class with you?

    I would love to see you in a virtual class. Register at

  • Can I old are you?

    I love this question! I will be forty-eight years old in 2024. And I'm the mom to two young adults. I gave birth naturally/unmedicated, and both each weighed in at 10 pounds! I've had health setbacks that have changed my life: a partial mastectomy and reconstruction due to a rare form of breast cancer. And most recently, a ruptured appendix that resulted in septis. I mention these things because I don't let these health setbacks define me. And neither should you! Let's not allow age or medical diagnoses to dictate our future wellness journey.