self paced online courseThe Hip Pain to Mobility Method
Tanya Ross Coaching helps to restore hip mobility, reduce daily stiffness, and reclaim confident, calm movement in your body over 12 weeks using a whole-body integration approach designed specifically for women over 40.
hip mobility freedomWho is this course for
You’re a woman over 40 dealing with hip pain, stiffness, or restricted movement.
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You feel frustrated, older than your years, and tired of waking up stiff and sore.
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You’ve tried stretching, physiotherapy, or medication and the relief never lasts.
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You want a calm, intelligent, whole-body approach instead of quick fixes.
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You value independence, confidence, and long-term mobility.
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the investmentPricing & Payment Options
Founding Client Offer ends soon:
Pay in Full price of $157 USD (Normally $197 USD)
OR 3 monthly payments of $75 USD.
What's Included
Self-paced video lessons so you can work at your own rhythm and revisit content anytime with ongoing access.
Immediate access to the full 12-week program so you can move through it independently, at a pace that suits your body and schedule.
Clear self-assessment tools that teach you how to listen to your body and adjust safely.
A complete movement re-education system using the GRACE framework: Ground, Restore, Activate, Condition, Engage.
A fully self-led experience with no live coaching calls, group sessions, community platform, or messaging support - designed to keep progress calm, embodied, and pressure-free.
Bonuses
Desk Setup, Back Care and Working Posture Advice Guide: Practical guidance to reduce daily strain on your hips and spine during work, sitting, standing, and sleep.
Desk-Based Posture and Daily Movement Break Ideas: Workshop Simple, realistic ways to reset posture and movement throughout the day.
Hip Mobility Quick-Start Self-Assessment: A guided self-check to identify your personal restriction patterns and start with confidence.
Daily Breath and Nervous System Reset Toolkit: A focussed set of calming breath-led practices and relaxation tools to accelerate pain signal reduction, improve sleep, and support recovery.
Course details
This is a 12 week, self paced course. Once you complete registration, you’ll immediately secure your spot.
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Calm the nervous system, reduce pain and tension, and establish a safe baseline through grounding and release.
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Restore mobility, activate key muscles, and condition the body with progressive whole-body strength.
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Integrate strength and mobility into walking, stairs, and real-life movement with greater ease and flow.
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Build your personalised long-term routine so you confidently return to the activities that matter most to you
Kind words from the TDR community
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“I had been getting unbearable hip pain for months and I couldn't figure out what I was doing wrong. I couldn’t run, sleep well, or cope with work. Stretching and foam rolling weren’t helping at all. After just a few weeks working with Tanya's advice, I learned how to adjust what I was doing, my pain started to change, and I could feel myself getting stronger. I’m now back exercising, building towards running again, and I'm working without any issue. Total life changer.”
Lorna
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"Tanya is an extremely dedicated, professional and resourceful teacher who takes you through each exercise with thorough guidance. She is sensitive, patient and always very tactful with her clients. Each class is well prepared and structured, bringing a new element or level of effort. I have been going to her classes for 3 years now and continue to be in awe of her. TDR is one of Northern Ireland's true gems. Does this sound over the top? Maybe, if you haven't been to Tanya's classes, but it's not OTT if you have"
Floresca
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“TDR Academy is a first class facility. Tanya is extremely knowledgeable about the intricacies of the body and ensures that everyone is working to their ability in a safe way. I do pilates regularly, but I highly recommend all of her classes, workshops and also her wonderful massages. Tanya is continually developing her own skill set which is evident in the professionalism of her practice. 5 stars from me!”
Susan
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“Tanya offers an excellent service of bespoke classes which offer variety and target specific areas of the body. I highly recommend these classes.”
Margaret
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“Tanya, I just wanted to thank you for the excellent session you hosted for County Antrim Harriers, that focused on self treatment of niggles and injury management. The universal feedback from our members who took part on the evening and those that played catch up watching the session at a later date was 100% positive. They found it extremely informative and beneficial and you delivered loads of practical instruction that was easy to follow and apply. Many Thanks.”
Colin
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"I struggled during 2017 with Gastrocnemius injuries, left one following Larne half marathon in March and my right following Belfast half in Sept. Eventually I gave in and employed Tanya to try and work out what was going on. I’m delighted that I’m now on the road to full recovery with a little of my normal pace returning which means so much to this old runner. Tanya, is knowledgeable and instructive and at the top of her game. Thanks Tanya."
Sarah
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"Tanya is obviously highly trained and experienced in her work; all the treatments are targeted and focused at identifying and resolving issues, sometimes in isolation, but always relating to the overall goal of having me moving better without pains, stiffness or stress. Tanya offers lots of ideas for homework and supplements these concepts with notes on what's app and links to her own YouTube videos."
Billy
The hip mobility
freedom guide
If you’ve been feeling stiff, sore, or just plain frustrated with how your hips limit your life, you’re not alone. I’ve been there too - and I know how discouraging it feels when your body seems to be working against you.
That’s exactly why I created The Hip Freedom Mobility Guide - to help you get started with some gentle guidance.
free guide