Name: Playbook - Ida Jemina - Mobility and Stretching
Uploaded: 2023-12-11T13:22:07.431Z
Duration: 30 min
Description: Mobility and Stretching

Wendy

Heidi Rainesto

Martina

Oot huipputaitava tekemään vaihtelevia lämppiä. Ei käy tylsäksi ja tulee lämmin.

Katriina Pokela

omg so my body is worn out since 3months so happy back my right time and miss your workout too and still amazing your a program workout ❤️

Maja

Loved this! Toivottavasti noi mobility liikkeet auttaa mua vasemman puolen kans koska mun vasen pakara on heikompi😩

Mira

First part of this session focuses on mobility exercises and the second part is for stretching. Enjoy! 

What is the difference between mobility and flexibility? Aren't they the same thing? Not quite! I’ll tell you and show you great exercises for both!

Mobility is functional range of motion and joints' ability to move actively. Flexibility is the is muscle's ability to lengthen passively. So they're a bit different. You do however need some flexibility to have great mobility - and if you have great mobility it will help you perform exercises better which can lead to better gains!

For example with poor hip mobility you might not be able to perform glute bridges etc. effectively with full range of motion which can affect your gains! So let's do some great exercises for mobility and stretching. Let's do it!

How low can you go? As low as you can! Keep it controlled, tight core and neutral spine!

Deep Squat

Slow and steady! This is for your mobility! 5 repetitions per side = total of 10 repetitions.

Archer Squat

Remember to perform for both sides! Keep up the dynamic pulsing motion!

Runner's Lunge

Remember to perform with both sides! Swing your leg up to the side and bring it down behind you across the supporting leg. Start with a small motion at first and build it up from there.

Side Leg Swings

Remember to perform with both sides! Swing your leg up to the front and bring it down behind you.

Front to Back Leg Swings

Remember to perform with both sides! Let's open up those hips!

Hip Rotations Opening

Remember to perform with both sides! Let's work on those hips some more!

Hip Rotations Closing

Let's do some stretching. Remember to perform with both sides! Breathe deeply and slowly - enjoy and relax!

Kneeling hip flexor stretch

Remember to perform with both sides! This is for stretching our quads. Breathe deeply and slowly - enjoy and relax!

Standing Quad Stretch

Remember to perform with both sides! This is for stretching our glutes and lower back. Breathe deeply and slowly - enjoy and relax!

Knee to Chest

Remember to perform with both sides! This is for stretching our hamstrings. Breathe deeply and slowly - enjoy and relax!

Lying hamstring stretch

Remember to perform with both sides! This is for stretching our glutes. If you feel comfortable you can gently push your knee to make it more challenging. Breathe deeply and slowly - enjoy and relax!

Lying Glute Stretch

Remember to perform with both sides! This is for stretching our abductors and lower back. Breathe deeply and slowly - enjoy and relax!

Lying Spinal Side Twist

Mobility and Stretching

Hyvä lämmittely, valmiina jalkatreeniin

Sanna Arpiainen

Lower Body Warm Up

Tamara

Natalie

Upper Body Warm Up

Kelauna

Total Body Warm Up

Aivan super hyvä lämmittely ennen jalkatreeniä🔥🍑

Ninni

MZHUNT

YAAAASSS! Totally feel this one! Whew…Thank you!

BOOTY ACTIVATION WITH BAND🍑

LisaKaempfe

Active stretching

Much needed stretch after a great workout

Love it! I'd love to see me sketches and maybe yoga if you like to!

Melissa Johnson

Stretching Routine (Glutes, Hams, Quads)

Tosi hyvä lämmittely, syke koholle ja veri virtaan🔥 valmiina treeniin

Stef

Full Body Warm Up Routine

Full body warm up

Carlie

Warm Up Routine

Kiva ja monipuolinen alkulämppä jaloille. Tuntuu jaloissa ja pyllyssä että on valmiina kunnon treenii💪🏻

Mobility and Stretching

Community

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