Name: Playbook - Ariana Energy - Lower Body Mobility 2
Uploaded: 2023-10-12T20:35:37.257Z
Duration: 12 min
Description: Lower Body Mobility 2

This can be done before/ after lower body workout.

- Lower to tap butt to chair or surface
- Extend opposite leg engaging your quad
- Pause at the top and lower down with control 
- Work both sides

Single leg sit to stand (quick)

- Keep your legs fully extended with your toes pointed forward
- start with your foot on one side, raise your foot over and around the chair
- Your core should be engaged 
- Focus on a slow controlled movement

Leg raises over chair

- Place hands below shoulders and knees below hips
- drawing a circle with your knee, Lift your knee up and rotate out over the chair or prop to the side
- Engage your glute to complete back of circle
- Reverse directions

Quadruped Hip CARs

- Place hands below shoulders and knees below hips
- drawing your knee outside of your body and towards the ceiling
- Flex ankle and extend the leg behind you 
- Switch sides

Quadruped abduction kickback

- Start in wide foot stance
-Place your hands on the floor on front of you
- Walk hands to standing feet 
- Return to the initial position
- Engage your glutes in your squat

Modified burpee

- Cross ankle above the knee
- Push knee towards floor for a deeper stretch 
- Keep hips squared
- Keep shoulders pushing downwards on your back

Seated hip opener

Lower Body Mobility 2

Tutorial: Full Body Foam Roll Routine

Mobility + Stretch

Love this one! Very well thought out and challenging

Lower Body Mobility 2

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