Name: Playbook - Dr. Jacob - Leg day 2 (Lvl3)
Uploaded: 2023-09-29T21:26:46.976Z
Duration: 25 min
Description: Leg day 2 (Lvl3)

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

1. Hips butterfly get up forward reach Lv3
2. Hip rock backs lv3
3. Hips IR lift offs Lv3
4. Hips SL rotations Lv2
5. Hips bench fig4 glute bridge Lv3
6. Full body Spider crawl reach Lv2
7. Full body modified 3pt bridge Lv3

Notes:
- begin legs butterflied out
- get up, step one leg forward 
- reach to side

Hips butterfly get up with forward reach Lv3

Hip rock backs to deep Cossack hold

- regular hip rock back 
- then push into deep Cossack hold 
- use chair or wall to hold on to, to level down

Hip Rock backs 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

Hip side lying rotations

- watch on screen cues to get down movement

Hip SL rotations Lv2

Glute mobility work

- cross leg into figure 4
- bridge up on edge of bench or couch

Hips bench Fig4 glute bridge Lv3

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

Modified 3-pt bridge 

Notes:
- using a kettle bell here, but you can sub a dumbbell 
- pay special attention to leg co figuration 
- bridge up & reach up as high as possible

Full Body modified 3 pt bridge Lv3

Leg day 2 (Lvl3)

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)

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)

Leg day 10 (Lvl2)

Absolutely wonderful hip opening routine!!

Leg day 2 (Lvl3)

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