Name: Playbook - Dr. Jacob - 5 Minute Mobility 11 (Lvl2)
Uploaded: 2023-03-25T19:55:53.671Z
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

Finally I have found something to help my back pain/shoulder pain. Thank you!

Jennifer

Krista

5 Minute Mobility 1 (Lvl1)

Can you please add more 5-10min mobility routines

Michelle Turner

Description of what muscles we are working and the effect of this exercise

A bit too hard to follow based on videos.

Adam

5 Minute Mobility 2 (Lvl2)

Modified full body scorpion but feel pretty good!

Gets the heart pumping. Never a bad choice!!

5 Minute Mobility 3 (Lvl3)

Always good to move. Repeat on a work break

I live for that rotation!! Great for hips and shoulders!

5 Minute Mobility 4 (Lvl1)

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

Really enjoying the movements suggested. I sit at a desk all day and these do seem to help me relax a bit. I just started, but I’m looking forward to strengthening my spine and posture.

Harsha

I can feel the circulation and it feel such better!! I'm adding this throughout the workday at my desk

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)

Best Thoracic routine on the app for me!!

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)

Post run- great to stretch out my ankles.

5 Minute Mobility 10 (Lvl2)

5 Minute Mobility 12 (Lvl3)

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)

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)

Very important to work the forearms. So much circulation

5 Minute Mobility 11 (Lvl2)

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