Name: Playbook - Debbie Macphee - Lower body mobility
Uploaded: 2022-02-06T17:04:12.999Z
Duration: 10 min
Description: Lower body mobility

Use this dynamic stretching warmup before your lower body workouts. 
This will prepare the muscles and joints for what’s to come 😆

Set up a kneeling position 
The back foot should be in neutral (not on the toes) 
Use your hand to gently guide the knee towards the toes and back again.
Only flex. forward as far as it feels comfortable 
Repeat in the other side.

10 reps each side

Ankle rocks

On all fours 
Knees are wider than hip width 
Use the firearms as support 
Rock the body forward while lowering your hips forward towards the ground.

Wide Stance Rocks

On an all four position with your knees under your hips and your hands under your shoulders.
Place your hand gently at the side of your head. 
While you lift your elbow and open your chest keep your spine in neutral and your core engaged.
Follow your elbow with your eyes.
On the way down stay slow and controlled.

T-spine rotations

Set up a kneeling side lunge 
Position your bent knee under your hips 
Keep the chest upright as you hinge back towards the back foot. 
One the way back up squeeze the glute slowly, drive forward and extend the hips.

Abductor rock backs

Set up a deep squat position 
Bring arms to the inside of the knees and hands down to the inside of your feet 
(depending on your flexibility)
If you have less flexibility you can slide your hand down your shin until you find your most comfortable spot. 
A stretch should never have you in pain!

Lower body mobility

More workouts from Debbie Macphee