Name: Playbook - 3D Athlete - Daily Mobility
Uploaded: 2022-01-03T17:23:19.041Z
Duration: 45 min
Description: Daily Mobility

*A great routine to utilize before a workout or daily mobility maintenance.

*Start with both hands on a wall and hips back at about a 45 degree angle from the shoulder. 
*Leading with your knees drives forward as far as you can down and out without the heel coming off the ground. 
*Slowly transition up and down.

Foot/Ankle

*Begin in a push up position shifting the hips up and back with no bend in the knees or elbows. 
*As you return to the start position drive the left knee to the outside of the left hand and pause for two seconds. 
*Return to a push up position and repeat. 
*Do one set of 8 reps on the right and left side.

Upward dog/Lateral leg driver

*Reach with the right hand to left knee. 
*Extend the right hip forward and squeeze your right butt cheek 😀

Hip flexor

*Start with the left knee on the ground and right leg extended in front of the body with a soft knee.
*Reach forward with the arms as far as you can or until the shoulder is in line with the knee. Place hands on the ground. 
*Pull the heel through the floor and turn the foot in and out. The motion should be coming from the hip with the knee and foot following the movement at the hip complex.
*Perform 8 slow controlled rotations on both sides of the body.

Toe in/out hamstring

*Start with both knees bent at a 90 degree angle with the outside arm extended forward over the front knee. 
*Your chest should be in line with the forward leg. 
*Hold each position 2-3 seconds before switching directions.

90/90 switch

*Cross the right foot in front of the left and reach over your head with the left hand. 
*Drive the hip sideways to the left and hold the position.

Lateral line

*Start with the left knee on the ground at a 90 degree angle, hands in line with the shoulder and right leg extended out to the side with the whole foot flat on the ground.
*Slowly sit the hips back, let the arms extend and keep the right foot flat on the ground. 
*Return to the start position and repeat 8 times on both legs.

Straight leg sit back

*With both knees bent have the right leg at 12 and left at 3 o clock. 
*Take the right hand to the left leg and rotate the trunk slightly in that direction. 
*Try to drive the right hip to left ankle.

Half kneeling groin

Groin

*Do two sets of each.
*These feel amazing and are great to promote upper/lower body separation.

*Begin with the left knee at hip height and left arm reaching to the sky at shoulder height. 
*Rotate the left leg to the right and reach out to the left with the left hand. 
*The right leg should remain straight.

Laying SSR stretch

*With your chest on the ground and arms out wide open the left hip to the right. 
*Both legs should stay straight and shoulders/chest firmly in the ground.

Daily Mobility

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