Name: Playbook - Dr. Jacob - Leg day 6 (Lvl1)
Uploaded: 2023-09-29T21:26:47.065Z
Duration: 15 min
Description: Leg day 6 (Lvl1)

Picking and choosing what routine I feel like doing is very beneficial!

LUKE

1. Hips side lunge rotations Lv1
2. Hip Rock backs lv1
3. Hips IR Lv1
4. Hips scorpion getup lv1
5. Hips lumbar LTR lv1

Side lunge rotations 

Notes:
Standing side lunch
- start by rotating pelvis posteriorly 
- side lunge and rotate in

Hips side lunge rotations Lv1

Notes:
- side lunge and maintain this position 
- rock back leading with glutes

Hip Rock backs Lv1

Hip Internal Rotation

Hip IR is widely overlooked and crucial for hip health! 

Here’s an easy level 1 way to work on it 

- block or pillow between knees 
- Move foot outward to force hip IR

Hips IR lv1

Hip Scorpion

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

Hips Scorpion getup lv1

Lower trunk rotations

- use a block or pillow between your knees 
- rock side to side as far as possible

Hips lumbar LTR Lv1

Leg day 6 (Lvl1)

Anytime of day. Might get alot of pops like I do ...

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)

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 6 (Lvl1)

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