Name: Playbook - Alice (Pineapplebrat) - Lower Body Mobility Warm-up
Uploaded: 2023-10-04T17:16:29.359Z
Duration: 10 min
Description: Lower Body Mobility Warm-up

Mariela

It was a little out of frame but still really good

Lizvette

Lovely

Victoria

Not going to lie I didn’t complete this I swiped by accident but I Will complete it

Jamie

This workout is great as a warm up for any lower body exercises! 
I use these to help prep the hips and ankles for heavy lifts.

This is the ultimate mobility test! 
The goal is to keep your shoulders open, chest up, hinge at the hip, and break 90° angle bend at the knee, all while keeping your feet flat to the ground. 

This exercise will surely show you where you are lacking mobility-wise.

(For reference, I am lacking in my ankle mobility. My heels tend to raise from the ground at the bottom of the movement— I have very tight achilles tendons, so I work on that to improve my form)

Overhead Squat Warm Up

This movement will help open up your hips and get you warmed up.

Squat Hip Internal Rotation

This is a great test for ankle mobility. Keep your front foot as far from the wall as possible, while still keeping balance and getting your knee as close to the wall as possible. 
Try this exercise before each leg day, and each time try to move your foot further from the wall to notice progress.

Knee to Wall Lunge

Here I am using a bit of momentum to get into the positioning, but if possible, use as little motion as you can to activate the muscles. 
Start in a squat and sway forward and backward, activating the muscle near your shin— the tibialis anterior. You can also hold onto something for balance.

Tibialis Anterior Squat

Putting pressure on your front foot by shifting your weight will help stretch your ankle and slowly increase mobility. This will eventually help achieve a deeper and more comfortable squat position.

Ankle and Hip Stretch

Lower Body Mobility Warm-up

Chelsea

Was a GREAT pump session! 💪 Definitely pushed me!

Samantha

Becky

Full Shoulder Workout

Pull Day Workout

Rachel seay

Push Day

Holy crap that was a killer in the best way. Mind and body.

Jordanna

Glute Focused Leg Day

It was awesome!
One possible recommendation is I wish I could filter workouts by equipment available if that were possible but I really love this app and the workouts

Marissa

Liliana

Back/Biceps

Viktor

Chest and Triceps

Definitely feel this workout! Loving it💪🏻

It was tough but I feel great afterwards!

Mikalaya

Bulgarian split squats with a pulse = WOW 🥵🥵

Leg Day 🦵🏼

I’m not gonna lie, i couldn’t finish the sets 😆! 🔥 it was too much for my beginner abs. BUT this will be my goal; wothin time to come back to it & get through the whole workout!

Maxwell

🔥 Abdominals

Bailey

Legs

Back and Biceps

I wish you had more joint mobility and health stuff built into your workouts/maybe I’m missing that section

Lower Body Mobility Warm-up

Community

More workouts from Alice (Pineapplebrat)