Name: Playbook - Hailea Scott - Mobility Warm up and Cool Down
Uploaded: 2024-04-24T15:58:36.865Z
Duration: 10 min
Description: Mobility Warm up and Cool Down

Add this to all your workouts you do great to keep you moving and core breathing active

- fill your diaphragm with air so you rib cage expands
- exhale by lifting your pelvic floor up and hugging baby.

Kneeling belly breathing

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Tuck in both your elbow and your knee before extending back out
- Complete desired reps then repeat on the opposite side

Bird dog

- Start in a T side plank hold
- Raise your upper leg
- Lower it back to the starting position and repeat
* Work both sides

Side plank + leg raise

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Modify: if you cant go on your back or are uncomfortable place should blades on a ball to elevate yourself

Glute bridge

2nd Tri Core

Seated Belly Breathing

On a ball with a wide hip angle move your hips in a figure 8 pattern

Figure 8’s

Place your forearms on the ball or a box bring your knees slightly together and feet wide and practice your belly breathing

All Four Belly Breathing

Similar to belly breathing with the ball position. Apply a belly pump and rock your hip back to stretch through your pelvic floor and give your shoulders a nice stretch

Mobility Warm up and Cool Down

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