Name: Playbook - Dr. Jacob - Leg day 10 (Lvl2)
Uploaded: 2023-09-29T21:26:47.088Z
Duration: 18 min
Description: Leg day 10 (Lvl2)

1. Full body scorpion Lv1
2. Full body scorpion get up Lv2
3. Full body scorpion lv3
4. Full body tripod TTN reach ups Lv2
5. Full body Tri TTN reach up TB lv3

Full Body Scorpion

- arms propped on chair 
- swoop let behind 
- reach out to finish off movement

Full body scorpion Lv1

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

Hips Scorpion getup lv2

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:
- pay special attention to the tripod position here
- thread the needle as far in as possible and reach up to the ceiling

Full body Tripod TTN to reach up Lv2

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

Leg day 10 (Lvl2)

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

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

Alessandro Bellini

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 9 (Lvl3)

Absolutely wonderful hip opening routine!!

Leg day 10 (Lvl2)

More workouts from Dr. Jacob