Name: Playbook - Hannah Bower - Ankle Mobility
Uploaded: 2024-03-06T20:27:10.589Z
Duration: 5 min
Description: Ankle Mobility

Ashley

In this “workout” there are two videos, with 3 total exercises, on ways to work on your ankle mobility.

Ankle mobility is SO important for proper squatting and lunging form! As well as maintaining overall balance, coordination, and mobility!

Feel free to do this before or after any workout 💛

Place your toes up on plate, thick book, or even a stair step.

The higher your toes are up, the more intense these exercises will be. 

In this video there are TWO movements. 

The first you will keep your upper body relatively still and only bend your knee forward. You will definitely also feel this in your calf.

The second exercise you will keep your knee relatively straight but let your upper body fall forward (use a wall for this one ). You may feel this one isolated in your ankles, ONLY go as far forward as feels good!

Do not stick your butt out on these, you want your weight directly over your ankles.

Dynamic Ankle Rocks ( Two Ways)

With one knee on the ground, the other knee underneath your hands, take your two pointer fingers and place them on the top of your foot, just under where your foot and ankle meet. 

Apply pressure as you gently push your knee forward and back.

By applying pressure to the talus bone, we are creating space for the able to be able to move forward and back more freely.

Lizard Lunge Ankle Rocks

Ankle Mobility

Sara Paterson

Audrey

Arpita

Do you have back pain? Try this circuit

Going on 4.5 years of being pregnant and/or breastfeeding and really trying to start focusing on my mobility and this was perfect for those breastfeeding tight shoulders!!

Jordyn

I did this after BTB day 1 when I realized I couldn’t do the y-pulls because my breastfeeding shoulders were too dang tight! This felt amazing!

Katrina Wilhoite

Kara

Upper Body Mobility

Katie

Krista Kruszon

That was really good! I can’t remember when’s the last time I did any of those type of movements. I need to incorporate those more in my life.

Janine Ducharme

Pipe Mobility| dynamic stretching & corrective exercise

Jessica

Impressively difficult.. my kiddo and I both have weak ankles.. we'll be doing these often

Bekah

Ankle Mobility + Stability!

Just what I needed! I took 2 days off because my pelvis was severely out if valance and my chiro recommended rest.

What a great way to stretch out and move without aggravating my low back!

I coupled this with some other mobility work!

Leigh-Ann

Dedra

Hip Mobility & Stability

I often neglect to stretch my upper back and after running with the stroller I definitely need to! Took the time to today and feeling so much better. I didn't realize how tight I was!

Alisha

Very needed right now. I'm finding it hard to progress with strength training because my mobility is lacking. I've noticed an improvement this week after committing last week to mobility and stability. Its about the journey, not the destination, right?

Ashley Powell

Thoracic Mobility

Use this as part of my deadlift warmup routine

This was amazing and just what I needed for my sciatic nerve pain! Thank you!

Brenna

Victoria Leon

Si Joint, Sciatica & Lower Back Relief

Amazing. I am 20 months post natal and my posture has never been the same

Tasha

Was not about to let vacation mess up my 71 week streak 😂 couple stretching/mobility videos coming in clutch. Feels good move after a fun week away.

Ashley 

Chest & Posture Help

Needed this today along with a long walk.

Erica

Those Hip Dips were harder than I remember! 💜💙💚

So needed today! Taking a week of the get stronger program to focus on restore and mobility. My body is so sore and needs a break. Love this mobility routine after some cardio!

Lindsey

Hip stability- great for low back & pelvic pain

Needed this. Everything is so sore, end of first trimester is kicking my butt. Needed some gentle movement and this was perfect after a 30 minute walk.

Eugenia

Elli

12 min yoga cool down

Those Y's a d T's are way harder than they look!

Tiana

I knew I needed this but I didn’t expect it to challenge me as much as it did!

Morgan

Great warmup, especially felt it on the y’s and t’s 💪

Rhiannon

Shoulder & Wrist stability/mobility

Valinda

Way more tiring than it looks like it would be!! But a solid warmup for my shoulders and back!

Great shoulder stability warmup. Used bands for both. 😋

Jenna

Upper body warmup

Kiki

Did a 2.5 run on the beach, did one of your outdoor workouts from Instagram and then finished with this 🙏🏻💪🏻🙌🏻 therapy on this Sunday morning ☀️

Jillian

Lower back tightness? Try this

Abigail

Your shirt 🙌🏻😂 this was perfect to end the workout with 🥰

Brittney Howell

Claudia

LIVE stretching & mobility

Back was very very sore because I skipped chiro this month and this saved me today. Helped a lot

Oh this was needed - I sometimes forget how good stretches feel

Paula Kane

T-Spine Mobility

Say “hello” to your pelvic floor 😆

Breah

That was exactly the movement that I needed for my inner thigh, pelvic pain and knee pain. I will be doing this at least every other day! (8mn PP and it’s been so up and down with recovery)

sarah

Corrective Exercise: hip stability + adductors

A much needed stretch. Now to incorporate it multiple times/week!

Shannon

Ange

Hip Mobility

Thanks! My pelvic floor needs help at 22 weeks!

Hips are feeling good after my leg workout! 😁

Hip opener stretches

Love this one! 26 weeks pregnant and doing all I can to make sure this labour and delivery go much smoother than my first!

Alexandra

Definitely going to be one that I come back to regularly!

Unlocking the Pelvis

That Missy appearance got me😭🫶🏻 Thanks for the much needed stretch sesh and for the many reminders that it’s OKAY to slow down, listen to your body, oil check!!!

Stephanie S

This felt SO good on my rest date!
Hello sweet 🐕 Missy ❤️

Didn’t want to lift today so did this instead I feel a lot better!

Follow Along Stretching and Mobility

Great warmup before starting workout 😅

Great warm up!! Please post more warm up videos with the workouts 😃

Leg Day Warmup

Maddie

I really like this one. Low impact but hard as f*ck.

Sirma

Low Impact Strength and Mobility

This immediately relieved my knee pain. I didn’t even realize my quads were tight until I did this and they released. THANK YOU!! 🙌🏻

Cady

Mobility For Knee Pain

OMG! Much needed after Ignite leg day I did on Monday. This quick stretch eased my very sore legs

Making time for stretching feels SO good!!!

Victoria

Lower Body Mobility

Elissa

I've been sick for a week and this was a great way to gently wake my body back up and remind me that my strength is still present.

Tiffany

I’ve been out of the gym for a while and I have arthritis and fibromyalgia, so this is counting as my day 1 workout. Still a win for me though. Lots of cracking and popping but it’ll only get better from here ❤️

Quick Lower Body Warmup

Great warmup, I didn’t have light weights or bands, but still effective to just do the motions and squeeze, crating tension, on the rear delt pulls

Ankle Mobility

Community

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