Name: Playbook - Alice (Pineapplebrat) Bozinovski - Lower Body Mobility Warm-up
Uploaded: 2023-10-04T17:16:29.362Z
Duration: 10 min
Description: Lower Body Mobility Warm-up

Alexis

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

Erik

I really enjoyed this workout! I'm still learning how to navigate the workout routine on my phone, so I was kinda all over the place. This is my first real workout in the app! I'm really excited to get an even better experience through my workout journey; I want to use these comments as self-reflections!

Gwendolyn

Squads killed me today but pushed thru with mac miller

Alexander

At home leg workout

Good! I have never used a hack squat machine before and wow, that was harder than it looked!

Amy A

Monica

Leyda

30 min lower body gym workout

I feel like I could have been challenged more

Coryn

I think the workout was great! Only thing on the lunges is that I didn’t know if it was 50 total (25 each leg) or 50 each leg. So I did 25 each leg to total 50.

Lower Body Mobility Warm-up

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