Name: Playbook - 3D Athlete - Daily Mobility
Uploaded: 2022-11-08T19:30:10.823Z
Duration: 15 min
Description: Daily Mobility

Great functuonal moves for ALL levels of athletes

OAMfitness

Tyler

*If you feel like you would benefit from additional mobility work before training here is a great routine to utilize during the program. 
*Use before each workout or for 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

*Drive the hips up and back and reach with the right hand to the left ankle. 
*Repeat in the opposite direction.

Opposite side reach

*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.

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.

Laying OSR stretch

Hip Opener

Daily Mobility

Excellent athletic moves to work into my bodybuilding and kettlebell work

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