Name: Playbook - Dr. Jacob - Morning Mobility 15 (Lvl2)
Uploaded: 2023-09-29T21:26:47.123Z
Duration: 15 min
Description: Morning Mobility 15 (Lvl2)

This really helps her circulation in my hips!

Mary

Thank you for all that you do! My TFL is already starting to feel much better! Hope to be back to running soon!
Thank you!

Tara

1. Hips 90 90 ER Lv2
2. Hips Ir lift offs modified Lv2
3. Hips rocks backs Lv2 
4. Hips fig 4 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

Morning Mobility 15 (Lvl2)

Sore from yesterday. Discectomy cervical so keeping neck rotation gentle

April Parsons

I need this going to start doing this every day

Erica Brewer

Feels so good. Going to be my warmup tonight before training

LUKE

Morning Mobility 1 (Lvl1)

KAREEN

Morning Mobility 2 (Lvl2)

Nice circulation first thing in the morning

I love all the glute variations on this app!

Morning Mobility 3 (Lvl1)

Peter Maina

Julie

Legs sitting in that position is the hardest part

Roger

Morning Mobility 4 (Lvl1)

This is great! Alot going on in a short amount of time

Today is the first time I did this routine cause I stuck with the first few ones, and I think this is my favorite so far! ❤️

Jean

Dilara

Morning Mobility 5 (Lvl1)

Very nice.  A suggestion:  anyway you could make the timers a different color so they’re a bit easier to locate?

Sandra Tate

Wonderful break at work. Desk workers will love this

First level 2 morning routine! Tough but lovely to feel the heat!!

Laura

Morning Mobility 6 (Lvl2)

Morning Mobility 7 (Lvl2)

This is wonderful for low back pain as well

Morning Mobility 8 (Lvl2)

Wow who knew working your toes and ankles could be so hard!!

Morning Mobility 9 (Lvl2)

Brendan

Great - I found the level 3 scorpion tough to coordinate but enjoyed it

Morning Mobility 15 (Lvl2)

Community

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