Name: Playbook - Dr. Jacob - Evening Mobility 12 (Lvl2)
Uploaded: 2023-03-25T19:55:53.697Z
Duration: 8 min
Description: Evening Mobility 12 (Lvl2)

First time using the chair for figure 4 lowers. Mobility is improving!!

Luke

Great lower body circulation.  Also got some back cracks!

Very tight today for some reason. Hip openers were very effective!!

Felt everything loosen up as I'm doing the exercises...it feels so much better!!

1. Full body spider crawl reach lv2
2. Hip 90 90 fwd side bend lv2
3. hips Cossack to get up lv2
4. Hips fig4 lowers lv2

Notes:
- notice heel up on the bent leg, heel down on straight leg
- pinch shoulder blades when reaching up
- hands on the ground to shift from one side to the other

Full body Spider crawl reach Lv2

Hip 90/90 External rotation with Lean

- find 90/90 position
- lift knee into full external rotation
- return to neutral and lean forward as shown 

First movement is for one hip, second is for the other

Hips 90 90 ER with fwd lean Lv2

Deep Cossack to getup 

Self explanatory

Goal:
- try not allow hands on ground

Hips Cossack to getup Lv2

Figure 4 lowers 

A solid way to stretch the hips/glutes. Great exercise for sciatic symptoms 

- similar to a tricep dip, but cross your leg into figure 4

Hips fig4 lowers Lv2

Evening Mobility 12 (Lvl2)

Do this one to calm down full body tension

Federico

Evening Mobility 1 (Lvl1)

Michelle Turner

Nathalie

Most calming evening routine in my opinion

Evening Mobility 2 (Lvl1)

It‘s my problem… I am absolutely not able to sit in cross-legged seat  and lean forward

Nane

Great routine! Would love the option of toggling on/off a voiceover that breaks down the movements and provides verbal queues

Jasmine

The circulation after this is pretty great. Strongly recommended any point of the day!

Evening Mobility 3 (Lvl1)

Definitely helpful and sort of relaxing too

Jess

Feels great!! Sciatica symptoms are significantly less with these ones.

Carrie

Evening Mobility 4 (Lvl2)

Might be my favorite work break workthrough!!

Amazing relief after a rough low back day

Real good. Helped relieve tension. Just very sore today

Evening Mobility 5 (Lvl1)

Took me a while to get a hang of the last exercise, and once I did 👍🏼

Vicki

Evening Mobility 6 (Lvl1)

This felt great on my back and neck, especially after working. I definitely need to work on my mobility!

Natasha

Easy way to relieve stress while working at my desk!!

Just first time working on this one. Gonna wait and see how my body responds.

Evening Mobility 7 (Lvl1)

Can really feel the circulation through my lower body. Will come back to this one!!

Evening Mobility 8 (Lvl1)

Cassandra Sirl

Found a routine that must be done daily!!

Good. So for the 3 sets, is that for each side?

Mary

Evening Mobility 9 (Lvl1)

Probably my favorite night routine. Added some other exercises that would help too!!

Full body reset before bed. It feels great.

Evening Mobility 10 (Lvl2)

This one is great when you are struggling to feel your glutes!

Bridges were difficult but I did them for the first time in awhile!!

Must've really needed this tonight. Body is responding well to the movements!!

Evening Mobility 11 (Lvl1)

This app never gets boring! Keeps the body guessing

Lumbar and glutes are waking up with this set.

Evening Mobility 13 (Lvl2)

Evening Mobility 14 (Lvl1)

Always forget about the hands!! Feeling great!

Good winding down routine. Can feel the circulation flowing!

Evening Mobility 15 (Lvl1)

Haven't tried this one yet so I took it slow. But midback released and it was amazing

Evening Mobility 12 (Lvl2)

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