Name: Playbook - Dr. Jacob - 5 Minute Mobility 15 (Lvl3)
Uploaded: 2023-09-29T21:26:47.123Z
Duration: 5 min
Description: 5 Minute Mobility 15 (Lvl3)

1. Hips SL rotation Lv2 
2. Hips bench fig4 gate bridge Lv3 
3. Hips butterfly get up forward reach Lv3
4. Hip rock back Lv3
5. Hips IR lift offs Lv3

Side lunge rotations 

Notes:
Standing side lunch
- start by rotating pelvis posteriorly 
- side lunge and rotate in

Hips side lunge rotations Lv1

Glute mobility work

- cross leg into figure 4
- bridge up on edge of bench or couch

Hips bench Fig4 glute bridge Lv3

Notes:
- begin legs butterflied out
- get up, step one leg forward 
- reach to side

Hips butterfly get up with forward reach Lv3

Hip rock backs to deep Cossack hold

- regular hip rock back 
- then push into deep Cossack hold 
- use chair or wall to hold on to, to level down

Hip Rock backs Lv3

Hip Internal Rotation

Hip IR is widely overlooked and crucial for hip health! 

Here’s an easy level 1 way to work on it 

- block or pillow between knees 
- Move foot outward to force hip IR

Hips IR lv1

5 Minute Mobility 15 (Lvl3)

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

LUKE

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.

Andleeb

5 Minute Mobility 10 (Lvl2)

5 Minute Mobility 11 (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)

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 15 (Lvl3)

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