Name: Playbook - Dr. Jacob - Leg day 5 (Lvl3)
Uploaded: 2024-11-20T23:03:25.791Z
Duration: 21 min
Description: Leg day 5 (Lvl3)

1. Hips fig 4 get up lv3
2. Hips deep squat reach ups lv3
3. Hips Cossack side2side lv3
4. Full body modified 3pt bridge Lv3
5. Full body rock backs to PU lv2
6. Full body scorpion Lv3

Solid hip mobility drill

- notice how foot is tucked in
- get up without using your hands 
- reach far forward when in down position

Hips Fig 4 get up Lv3

Deep Squat Reach Ups 

Probably one of the most fantastic ways to mobilize the hips and thoracic spine <— two main areas to prevent various other injuries 

Notes:
- hold deep squat 
- reach up using elastic band

Hips deep squat reach ups lv3

Weighted Cossacks

Not only a great glute strengthening exercise, but a killer hip mobility set. 

- use a kettle bell or dumbbell or weighted plate 
- level up by staying lower throughout the transition

Hips Cossack side2sides Lv3

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

Hip mobility at its finest

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

Full body Rock Backs to PU 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

Leg day 5 (Lvl3)

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

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)

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 5 (Lvl3)

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