Name: Playbook - Dr. Jacob - 5 Minute Mobility 3 (Lvl3)
Uploaded: 2023-03-25T19:55:53.613Z
Duration: 5 min
Description: 5 Minute Mobility 3 (Lvl3)

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

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)

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 11 (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 3 (Lvl3)

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