Name: Playbook - Dr. Jacob - Leg day 1 (Lvl1)
Uploaded: 2023-09-29T21:26:46.962Z
Duration: 24 min
Description: Leg day 1 (Lvl1)

Anytime of day. Might get alot of pops like I do ...

LUKE

Hips on fire after this one. Do it twice!!

My least favorite set. 
I don’t have a bench and can’t feel anything in my
Hips on first one.  Nor on one where you’re reaching up. And again I don’t have a ancho and I can’t rest on my arms so cannot do pigeon which is super awkward anyway.  Why can’t some
Of these just be done on the floor so it’s simpler and not so frustrating.

Laura

This is absolutely amazing. I feel nothing but increased circulation in my lower body. DO IT!!!!

Krista

Great way to loosen up the hips, I just wish it wasn’t so hard for me (only because my hips are so tight) Gotta stay consistent

Brianna

Really enjoyed this. I need more exercises for calf stiffness

Molly

Nathalie

It Is my First mobility and i like It. I work good and i feel Better! Now i Just want make a second day. Thanks dr !

Alessandro Bellini

Hips posterior I felt more stable on the floor… to start? I am used to doing that though the movement back and forth was much better - got a deeper stretch even in my lower back

Would like to see alternative pose/version for the less mobile.

Efrain

Iman

Great exercises! Just need a little more explanation for complete newbies like me as to how reps work maybe? What order to do things in. Like one rep of each exercise and then cycle through or all the reps in one exercise before doing the next?

1. Hips posterior Lv1
2. Hips modified pigeon Lv1
3. Hips reach ups Lv1
4. Hips seated fig4 str Lv1

Hip mobility is something that almost everyone needs. Whether you are stiff or whether you’re hypermobility, we all can benefit from the mobility work in this section.

Some theories in conservative health and wellness claim that the hips are the foundation to our body’s entire function. I’ve certainly found in practice that targeting the hips can take a lot of stress off of the low back and knees. Similarly the ankles are often times overlooked. On leg day, its important to check in with your ankle mobility because again, lack of mobility here can and will result in increased stress to the knees and low back.

Hip posterior stretch

- feel in the back of the hip 
- great for sciatic symptoms

Hips Posterior lv1

Hip modified pigeon

- arms supported on bench 
- one leg crosses under other with a straight knee
- lower hips toward bench 

Feel this in the lateral hip — try not to rotate from the spine

Hips modified pigeon Lv1

Hip reach ups 

- seated on chair or solid surface 
- reach down grab ankle
- reach up with other arm to ceiling

Hips reach ups Lv1

Seated figure 4 position
- lean forward from chest 
- do not round out the spine

Hips seated fig4 str Lv1

Leg day 1 (Lvl1)

Really like this one. Very challenging and gets all the hip/glute angles. Using a block for the butterfly get ups until I have the strength to do that one from the mat.

Vicki

Loving it! I just wish All the exercises had a verbal explanation, indication of what precisely is a rep (in bilateral exercises: one side is a rep or you only complete a rep when you do both sides).

Inês

Leg day 2 (Lvl3)

That routine kind of kicked my butt, but in the best possible way. I’m LOVING these lower body mobility routines. I’ve been doing a mixture of the chest and shoulders, spine health and lower body routines throughout my week and my low back and hip pain is completely gone!

Sarah

Leslie

Leg day 3 (Lvl2)

Like this one. The side lunges with weight is a definite challenge and I liked doing it before the 90-90 to lunge exercise. I felt stronger in the latter as a result.

Deirdre

Leg day 4 (Lvl2)

Leg day 5 (Lvl3)

Picking and choosing what routine I feel like doing is very beneficial!

Leg day 6 (Lvl1)

I always knew my hips were tight. But this may have to be a daily lower body routine

Good balance between mobility, strength and flexibility in this one. I haven’t done the 90-90 FWD side bend in a while and noticed I was better at it. Consistency in mobility work pays off!

Leg day 7 (Lvl3)

Did 2 full times on a work break. Loving that increased circulation!!

Leg day 8 (Lvl2)

Great for relief if you work at a desk all day

Had to modify butterfly get ups but this is a great routine!

Leg day 1 (Lvl1)

Community

More workouts from Dr. Jacob