Name: Playbook - Dr. Jacob - Leg day 7 (Lvl3)
Uploaded: 2023-09-29T21:26:47.070Z
Duration: 24 min
Description: Leg day 7 (Lvl3)

I always knew my hips were tight. But this may have to be a daily lower body routine

LUKE

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!

Vicki

1. Hip thoracic add reach ups Lv2
2. Hip posterior lv2
3. Hips modified pigeon to post reach lv3
4. Hips fig4 LTR glutes lv3
5. Hips deep squat reach ups lv3
6. Hips bench fig4 glute bridge lv3
7. Hips 90 90 fwd side bend lv2

Notes:
- lead with your elbow during the movements 
- leg extended as far out as possible 
- feel in the hips

Hips thoracic add reach ups lv2

Start in 90/90 position
- reach arm forward over front leg
- feel stretch in back of hip

Hips posterior Lv2

The most fantastic hip mobility exercise you’ll come across today :)

- modified pigeon is where you’ll start
- leg straight under the other and to the side 
- hips power to the ground
- unthread the leg and swoop up and around as shown

Hips modified pigeon to post reach Lv3

Lay with one leg crossed over other in figure4 position. 

- rotate to side first 
- pull up into glute stretch 

Hold both positions for a few seconds or more

Hips Fig4 LTR glutes 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

Glute mobility work

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

Hips bench Fig4 glute bridge Lv3

Notes:

- find 90/90 by looking at knee and hip position and ensuring a 90 degree angle at both. 
- tuck feet in to level down a bit 
- square shoulders forward
- lean forward slightly, no hands, and return to start

Hip 90 90 fwd side bend Lv2

Leg day 7 (Lvl3)

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.

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.

Leg day 7 (Lvl3)

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