Name: Playbook - Dr. Jacob - 5 Minute Mobility 3 (Lvl3)
Uploaded: 2023-09-29T21:26:46.994Z
Duration: 5 min
Description: 5 Minute Mobility 3 (Lvl3)

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

KAREEN

Modified full body scorpion but feel pretty good!

LUKE

Gets the heart pumping. Never a bad choice!!

Struggled with the second one but still tried my best 😂

The scorpion move was something else! I need practice this one more. Really liked the 90/90 lift off.

Andleeb

1. Full body hip thoracic rotation Lvl3 
2. Full body scorpion Lvl3
3. Full body Tri TNN reach up TB Lvl3 
4. Hip ER eccentric Lvl3 
5. Hip IR lift offs Lvl3

Hip mobility plus thread-the-needle

Notes:
- feel a stretch in the hips
- notice arm moving forward when threading the needle
- reach up and pinch shoulder blades

Full body hip thoracic rotation Lv3

Lots of coordination requirements here. You should be feeling this one EVERYWHERE

Notes: 
- Take this one slow at first. I’m demoing at a goal speed

Full body Scorpion Lv3

Tripod stance, thread-the-needle 

Notes:
- using a theraband here. Any elastic band will do
- pay special attention to the tripod position here
- thread the needle as far in as possible and reach up to the ceiling

Full Body Tri TTN reach up TB Lv3

Hip eccentric external rotation

- find 90/90 position
- lower chest to knee and return back
- feel this in the flutes on the forward leg
- remember to remain squared forward, chest forward

Hip ER eccentric Lv3

Hip internal rotation lift off lean

Notes:
- find 90/90 first 
- prop back foot on block
- lift back foot off block as high as possible

Hip IR lift offs Lv3

5 Minute Mobility 3 (Lvl3)

Start Here

Going to incorporate this as a pre run dynamic stretching.

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)

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 3 (Lvl3)

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