Name: Playbook - Dr. Jacob - Leg day 9 (Lvl3)
Uploaded: 2023-09-29T21:26:47.082Z
Duration: 24 min
Description: Leg day 9 (Lvl3)

Great for relief if you work at a desk all day

LUKE

Vicki

Had to modify butterfly get ups but this is a great routine!

Absolutely amazing/daily set of movements!

This is a new routine for my body. But this is an amazing feeling once you get done!!

Figure 4 bridge was a struggle...but feels SO GOOD!!!

1. Hips butterfly get up with forward reach Lv3
2. Hips bench fig4 glute bridge Lv3
3. Hips Cossack side2sides lv3
4. Hips deep squat reach ups lv3

Notes:
- begin legs butterflied out
- get up, step one leg forward 
- reach to side

Hips butterfly get up with forward reach Lv3

Glute mobility work

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

Hips bench Fig4 glute bridge 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

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

Leg day 9 (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.

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 9 (Lvl3)

Community

More workouts from Dr. Jacob