Name: Playbook - Dr. Jacob - Leg day 8 (Lvl2)
Uploaded: 2023-09-29T21:26:47.077Z
Duration: 14 min
Description: Leg day 8 (Lvl2)

LUKE

Did 2 full times on a work break. Loving that increased circulation!!

Hits all parts of the hips quick and efficiently!!

Less reps today but great after sitting long periods!!

Added a static glute stretch at the end. And it's a good addition

Love this one for a lighter leg day, focused more on movement.

Vicki

Daisy

I am so happy I found Dr. Jacob! I have SI joint issues and feel very locked up in the morning- Dr. Jacob was able to guide me into which exercises would be most helpful and I can already tell a difference from day to day! This is wonderful!

Alison

1. Hips 90 90 ER lv2
2. Hips IR lift offs modified Lv2
3. Hip Rock backs Lv2
4. Hips Fig4 LTR Glutes Lv3

Hip 90/90 external rotation 

- 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 
- pull knee into as much ER as possible

Hip 90 90 ER lv2

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

Hip IR lift offs modified 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

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

Leg day 8 (Lvl2)

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.

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)

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 8 (Lvl2)

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