Name: Playbook - Demi Bagby - Day 28
Uploaded: 2023-06-19T15:00:29.897Z
Duration: 15 min
Description: Day 28

Brilliant you really know what your doing

So what do we do once we've finished your Mobility?
Girl, you almost have me at the splits 😂 . Movements improving here.

Celeste

- Reverse ballerina 2 x 1 min. each side
- Olympic wall sit 2 x 1 min. each side
- Hip capsule mobilization 2 x 1 min. each side
- Hip external rotation & flexion 2 x 1 min. each side

-Stand in front of a tall box with one leg back behind you on the box with your inner leg on the box
- With your foot pointed away from the box you can work your leg up and down stretching the leg on the box as well as rotate your hips front to back opening up and releasing tensions in your hips

Reverse ballerina

-Lay on the ground with your butt close to a wall 
-Place the soles of your feet on the wall with your knees wide simulating a deep squat 
-Grab your ankles and push against the inside of your knees to intensify the stretch on your inner thighs

Olympic wall sit

-Get into a modified plank position with 1 knee on the ground and your lower leg rotated internally
-Put your weight on the knee and slowly rock back and forth opening up and releasing your hip capsule 

*Work both sides

Hip capsule mobilization

-Get into a low lunge position along the ground 
-Point your knee out to the side so that your foot is in front of your hips
-Lean into the front leg to intensify the stretch

Hip external rotation & flexion

Day 28

Felt great relief in my back, lats, and neck. Thank you!

Firecracker

Victoria

Loooove mobility movements! This was just what I needed!

Amy Yeary

Day 1

Great stretch! Definitely helps pre and post workout!

Kaitlyn

Day 2

This one really helped with the shoulder tension I’ve been having! I’ll probably do this one every single day as a part of my warm up 💪🏼

Jackson Knott

Day 3

Little uncomfortable at first with my arms and shoulders being so bulky but after a few sets of each it felt really good and loose. Hopefully that will help out with arm day tomorrow!

Gabby

Day 4

Would love for the videos to be a full minute long or to have the background music be 1 minute straight. Alternatively you could offer words of advice in the background during each exercise/stretch. It would help a lot if I understood why/how each exercise is done and what I should be feeling.

Frank

Day 5

Just update background noises and maybe a 360 so we can see what need to be activated. The 2 inner rotations took me a while to find.

Wake up early and stretch? Great start to a Sunday

Zach

Day 6

This one was very very helpful with my shoulder being the way it is. High pain but well worth it!

Day 28

Community

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