Name: Playbook - Flourish Fit - Beginner Friendly Full Body Mobility Routine
Uploaded: 2024-04-24T20:26:56.123Z
Duration: 16 min
Description: Beginner Friendly Full Body Mobility Routine

This felt so good after a week full of lifting! Loved this!

Jasmin

Vjeka

This full body mobility routine is beginner friendly and works from the ground up. Complete each exercise in order, taking your time and breathing through the movement. I recommend completing this routine 1-2 times a week. Your body will thank you for it! 

✔️ Go ahead and turn on your favorite music for some good vibes while you go through this routine with me. You can listen to your own music while in the app!
✔️ Once you are ready to begin the exercise, tap the timer next to the exercise name and the countdown will begin. You can restart the timer for exercises that are to be completed on both sides.

Complete 45-60 seconds on each side 

Form tips:
- drive knee forward over toes (or as far as you can) 
- move back and forth slowly focusing on your ankle

Ankle Dorsiflexion Stretch

Complete 45-60 seconds on each side 

Form tips:
- focus on driving your heel down towards the ground 
- then drive up through all your toes

Down Dog Single Leg Calf Raise

Complete for 60 seconds total 

Form tips:
- keep your glutes in the same position, try to avoid letting them slide around 
- keep your knees in a 90 degree angle 

If doing the advanced option: 
- keep your core tight as you rotate for balance 
- twist your torso toward your outer knee as you turn each way to get the full rotation

90/90 Hip Drill

Complete for 60 seconds total 

Form tips:
- move slowly each way 
- take 1-3 deep breaths before switching sides each time 
- focus on ringing out your spine and getting the full twist by turning your neck the opposite direction of the leg that is dropped over

Star Stretch

Complete for 60 seconds total 

Form tips:
- think about bringing your foot towards your hand 
- focus on ringing out your low back 
- take this move slowly

Scorpion Stretch

Complete for 60 seconds total 

Form tips: 
- keep your elbows tight by your sides as you drive up 
- open your chest and look up 
- take a big deep breath at the top of each press breathing through your belly

Cobra Stretch

Complete for 60 seconds total 

Form tips:
- place hands right below shoulders
- tuck knees right below hips 
- focus on pulling your upper back toward the ceiling as you tuck your chin 
- then pull your upper back toward the ground, opening your chest and rolling your shoulders back as you look up 
- breath through the movement

Cat Cow

Complete for 45 seconds on each side 

Form tips:
- hand below shoulder, knees below hips
- place your fingertips behind your ear
- drive your elbow up toward the ceiling 
- focus on moving through your upper and mid back

All 4’s Thoracic Rotations

Hold for 45-60 seconds at the bottom of the stretch 

Form tips:
- feet hip width apart 
- toes just slightly pointed out 
- neutral spine 
- drive hips back and knees forward as you lower
- keep knees driving out (not in)
- challenge yourself to keep your spine in a neutral position at the bottom of the squat 
- keep breathing

Squat Stretch

Complete for 60 seconds total 

You can use a resistance band (my personal favorite) a long towel/tee shirt, or a broom. 

Form tips:
- hold wide enough that you feel a slight pull (you don’t want too hold too narrow to begin) 
- keep your abs locked in and ribs locked down (you don’t want your ribs flaring out as you lift up and over) 
- breath through the movement

Banded Dislocates

Complete for 60 seconds total 

Form tips:
- sit tall in good posture 
- focus on breathing through the movement

Beginner Friendly Full Body Mobility Routine

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