Name: Playbook - Dr. Jacob - 5 Minute Mobility 18 (Lvl2)
Uploaded: 2023-09-29T21:26:47.138Z
Duration: 5 min
Description: 5 Minute Mobility 18 (Lvl2)

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

LUKE

1. Full body tripod TTN reach ups Lv2
2. Full body side lunge to ROT Lv2
3. Full body scorpion get up Lv2
4. Thoracic knee grab reach ups Lv2
5. Thoracic cat camel elevated Lv2

Notes:
- 3 point half-kneeling stance
- thread needle while simultaneous lunge forward
- when reaching up, pinch shoulder blades

Full body Tripod TTN reach ups Lv2

notes:
- one hand on angle for balance support 
- hand behind back
- elbow up 

Be sure to pinch shoulder blades on the top

Full Body side lunge to rot Lv2

Scorpion Get up

Scorpion side-to-side and get up! 

Focus:
- land in 90/90 position 
- try not to use hands throughout movement 

Moving to one side is one rep

Full body scorpion get up Lv2

Thoracic knee grab reach ups 

This one is a fav!

- kneeling
- grab knee or just place hand on knee 
- reach up with other hand
- look up at hand that is reaching up

Level up by holding on to an elastic band 
Level down by sitting on a chair

Thoracic knee grab reach ups Lv2

Elevate your cat camel exercise with this one

Notes:
- use a bench or chair-height surface 
- elbows on, sink chest down
- extend elbows, hands on, cat your back 

Back and forth equals one lap. Focus on the upper back/thoracic spine

Thoracic Cat camel elevated Lv2

5 Minute Mobility 18 (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 18 (Lvl2)

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