Name: Playbook - Dr. Jacob - Leg day 3 (Lvl2)
Uploaded: 2024-11-20T23:03:25.780Z
Duration: 20 min
Description: Leg day 3 (Lvl2)

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

Vicki

Leslie

1. Hip IR lift offs Lv2
2. Hip rock backs Lv2
3. Hips Cossack side2sides lvl 2
4. Hips Fig4 lowers Lv2
5. Hips modified pigeon Lv2
6. Hips PPT Cossack rotations Lv3

Hip internal rotation lift off lean

Notes:
- find 90/90 first 
- lift back foot off ground as high as possible
- lean forward after back foot can’t lift any further 
- lift foot higher when leaning forward

2 sets 8 both sides, switch in-between

Hip IR lift offs Lv2

Hip rock backs

Goals:
- leg out as far as possible 
- rock back and feel in the inner hip/groin
- keep arms straight

Hip Rock backs Lv2

Side-to-side Cossacks 

Focus:
- toes are up on the straight leg
- stay low
- arms can be forward if you need more counterbalance assistance

Hips Cossack side2sides 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

A fan favorite: the Modified Pigeon

A “pigeon pose” in westernized “yoga” can be very irritating to the hip. Here’s a modified version that can really stretch the hip more properly with much less stress to the joint 

Notes:
- Cross leg under with a straight knee
- lower hips to ground with straight arms

Hips modified pigeon Lv2

Neutral pelvic position allows for a deeper squat or Cossack

- try adding rotation at the bottom as shown here

Hips PPT Cossack rotations Lv3

Leg day 3 (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.

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)

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!

LUKE

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 3 (Lvl2)

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