Name: Playbook - Dr. Jacob - 5 Minute Mobility 11 (Lvl2)
Uploaded: 2023-09-29T21:26:47.102Z
Duration: 5 min
Description: 5 Minute Mobility 11 (Lvl2)

LUKE

Andleeb

1. Full body archers Lvl2
2. Full body side lunge elbow ups Lvl2 
3. Hips Cossack side to side Lvl2 
4. Lumbar chair modified PUs Lvl2 
5. Thoracic windmills Lvl2

Archers

- hold static lunge 
- pull over side that is FORWARD

Full body archers Lv2

Side lunge with elbow ups 

Using light weights/plates, side lunge and extend elbow up at end of movement

Notes:
- elbow up and pinch shoulder blade
- low weight here, not necessary to increase by much

Full body side lunge elbow ups Lv2

Side-to-side Cossacks 

Focus:
- toes are up on the straight leg
- stay low
- arms can be forward if you need more counterbalance assistance

Hips Cossack side 2 sides Lv2

Chair modified press up 

- use chair, arms extended, allow hips to lower to chair 
- extend back into an arch

Lumbar Chair modified PUs Lv2

Windmills

- as arm goes down, other elbow retracts up
- pinch shoulder blades together 
- look up at extended arm to finish off rotation 

Lower level: sit on edge of chair

Thoracic Windmills lv2

5 Minute Mobility 11 (Lvl2)

Start Here

Jo🌸

Going to incorporate this as a pre run dynamic stretching.

KAREEN

Good start! Love Dr Jacob’s SI joint exercises and excited to do more mobility with this app in 2024!

Alison

5 Minute Mobility 1 (Lvl1)

I noticed that my left hip has good external but limited internal rotation and my right hip has the opposite. The spider crawl was very challenging as I cannot bend my knees and ankles that far yet.

Ann Marie

Definitely those helpful getting my hips and back awake before any activities

5 Minute Mobility 2 (Lvl2)

Struggled with the hip lifts. It felt like my brain isn't talking to my hips at all! Help!

Modified full body scorpion but feel pretty good!

5 Minute Mobility 3 (Lvl3)

5 Minute Mobility 4 (Lvl1)

I think if I did this one every day it would be a game changer!

Anytime of the day!! Do this group of movements and repeat

5 Minute Mobility 5 (Lvl1)

Is there anyway to mark an exercise that gives me trouble so I can be sure to return to it

Jack

Had to change some exercises but I think I'll feel great in a bit

5 Minute mobility 6 (Lvl2)

This needs to be done so many times. It's wonderful!

5 Minute Mobility 7 (Lvl2)

I'm gaining range of motion in my rotation. Which makes this routine a MUST DO!!

5 Minute Mobility 8 (Lvl3)

Very difficult for me. But should feel better in a bit

Real good thoracic and hip mobility sequence!

Blake

Feeling it today. Went slower but always feels great to move!!

5 Minute Mobility 9 (Lvl2)

Very interesting. I found going to my right for the big toe flexions very awkward and the ankle step outs were hard. This will be part of my routine now.

Vicki

Post run- great to stretch out my ankles.

5 Minute Mobility 10 (Lvl2)

5 Minute Mobility 12 (Lvl3)

I skipped this one while doing all the 5 min L1 level mobility routines because I didn’t have a PVC pipe. I finally grabbed the pole that opens our skylight – worked great! This is a fabulous T-spine routine.

Amazing movements.  First time with this routine. Also VERY EFFECTIVE without a stick/pipe

5 Minute Mobility 13 (Lvl1)

I always feel better after your mobility exercises. I love this app!

Dena

5 Minute Mobility 14 (Lvl1)

5 Minute Mobility 15 (Lvl3)

Another great brief routine that hits all the spots! Would love to see a video of the modified pigeon for people with much less mobility – my leg doesn’t cross over nearly as far as Dr. Jacob’s and my hips don’t come this far forward!

Little bit of everything in this one! Anything you pick in this app, you'll feel better!!

5 Minute Mobility 16 (Lvl1)

Do this as a warm-up and you'll feel so much better!!

Added bonus is it gets the heart going! Gonna try this as a warm-up tomorrow morning

5 Minute Mobility 17 (Lvl3)

A whole lot in very little time. Added more Thoracic Rotation at the end and feeling great!!

5 Minute Mobility 18 (Lvl2)

5 Minute Mobility 19 (Lvl2)

Five great  exercises hitting spots you wouldn’t normally reach with regular exercises.

Very important to work the forearms. So much circulation

5 Minute Mobility 11 (Lvl2)

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