Name: Playbook - Dr. Jacob - Leg day 11 (Lvl2)
Uploaded: 2024-11-20T23:03:25.887Z
Duration: 10 min
Description: Leg day 11 (Lvl2)

Absolutely wonderful hip opening routine!!

LUKE

1. Full body archers lv1
2. Full body archers lv2
3. Full body archers lv3
4. Full body rock backs to PU lv2

Level 1 archers

Notes:
- arm pulls back over leg that is BACK. 
- to level up, pull arm back over leg that is FORWARD
- pinch shoulder blades when pulling back

Full body archers Lv1

Archers

- hold static lunge 
- pull over side that is FORWARD

Full body archers Lv2

Archers

- hold static lunge 
- pull over side that is FORWARD
- use elastic band to add resistance 
- pinch shoulder blades when pulling back

Full body archers Lv3

Hip mobility at its finest

Notes:
- breath in during the rock back
- breath out during forward extension

Full body Rock Backs to PU Lv2

Leg day 11 (Lvl2)

Waleed

Kamila

Loved it!! Been suffering from sciatica and hip pain for a long while. Grateful that I remember your ig page and saw that you have an app. Thanks Dr Jacob. Looking forward for more mobility work. I want to be pain free.

Deisy

Leg day 1 (Lvl1)

Julie

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

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 11 (Lvl2)

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