Name: Playbook - JTM FIT - Mobility: Lower Body Focused
Uploaded: 2024-03-27T11:08:08.495Z
Duration: 5 min
Description: Mobility: Lower Body Focused

Xavi

Done this a couple times now but 3 sets. Amazing for the hips

Brendan

Good and it seems that I need more of these…😉

It's great to have stuff like this on the app as its stuff I always neglect but as a result I pick up niggles which puts me out of action. So this is amazing! Thanks!

Hannah

Lower Body Focused (5 minutes)

Perform each exercise for 60 seconds resting 10 seconds in between which gives you time to get ready for the next movement. 1 set will definitely get you opened up but if you have extra time/want to give your hips/back a little more attention then go for 2 or even 3 sets.
60 Sec of WORK: 10 Sec of REST

1. Spider Lunge T Frame (alt sides)
2. Alternating Pigeon Stretch
3. Psoas Reach to Hamstring (switch sides halfway) 
4. Groin Stretch

- Start in a high plank position
- Bring one foot in and place it flat on the ground just outside of your hand
- Lift the arm just inside your foot and open up your chest reaching back as far as you can pointing your fingers to the ceiling 
- Keep other arm locked out and firmly place on the floor
- Return your hand to the floor and step your foot back to high plank
- Repeat on the opposite side

Modifications: place hands on an elevated surface like yoga blocks, a low plyo box, or bench

Spider Lunge w/ T Frame

- From the high plank, bring one leg across the body and drop your chest as close to the ground as you can
- Get your leg as perpendicular to your body as possible 
- Return to starting position and repeat on the opposite side
- Repeating back and forth

Alternating Pigeon

- Kneel on one leg and bend the opposite leg out in front of you, with that foot flat on the floor
- Reach your arm up overhead and lean slightly to the side toward your front leg
- Return to starting position 
- Sit your glutes back toward your back foot, straightening your front leg, reaching for the toe stretching your hamstring 

—switch sides halfway—

Modifications: shorten the range of motion on the hamstring stretch. Reach for the shins instead of the toes

Psoas Reach to Hamstring Stretch

- Begin on all fours with your hands under your shoulders and your knees beneath your hips
- Yield your weight forward onto your hands
- Slowly, scoot your knees out to the sides, keeping them in line with your hips
- Keep your knees bent and your ankles behind you, in line with your knees
- Turn your toes out to the sides
- Placing your palms together on the floor
- Sit back into your hips to deepen the pose
- Breathe deeply, focusing on relaxing and releasing tension
- Go easy on this stretch! It can be quite intense. Make sure to slowly let yourself out of the stretch!

Groin Stretch

Mobility: Lower Body Focused

Mobility / Flexibility

Karan

Great cardio and stretch after a hike today. 👍❤️

Lisa

Great sweat to finish my vacations. Tomorrow come back to the routine

Mobility Circuit

Sunday core calves and mobility kind of day much needed.

James Nguyen

Davide

Eric

Cardio / Core / Mobility Circuit

Cardio / Mobility / Calves

Cardio / Core / Mobility / Calves

Mark

Cardio / Core /Mobility

Paul

Loved it, simple, quick  effective and full body

Nabeel

Markus

Mobility Flow/Full Body Warm Up

Laurie Weiler

Shoulders feel so good after this! Doing this on a rest day is key

Cole

I wish it had built in timers. Like a follow along type workout. I’m not setup in my garage with a nice timer

Clay

Shoulder Mobility

Today, I prefered this recovery wod than daily pump one. My body demanded this one 💪

Hell yeah!!! I was struggling to get the workout done today, buy when I eventually just went for it, it made me feel so much better
.... so no matter how much you don't want to do it, just go for it, it's worth it💪💪💪

Przemek

Pavallam

Cardio / Core / Mobility

Roxane

🔥🔥🔥 that boxing was such a fun addition!

Jordan

This was a awesome workout, specially the boxing aspect of it was great.  trying to step up my boxing skills, it  would be great someday if you can come out with a boxing program . Thanks for a great program

Emile

Completed the whole workout, Jay your workouts are exceptional I’m always giving your name out, did again today, totally inspirational

🔥Cardio / Core / Mobility🔥

Trained legs then thought I’d do some core work, only 2 sets but felt great

I thought today was going to be an easy day. 😵‍💫

Jason

Cardio / Core

Cyusa

Francesco DMT1

Glute / Hips Warm Up

Great workout to get the lunges going. Also done day 2 of FC right after. I’m dead

Cardio AMRAPS

Conditioning / Core / Mobility

F***en Outstanding!! Great sweat! Great core! Great mix of mobility and movements!! JTM Fit rocks!!! 👊🔥👊🔥👊🔥👊🔥

First workout since being back from holiday, awesome. Now off to do some weights

Only had time for 2 sets but managed all the cardio at the beginning, awesome 💪🏻

Didn’t have access to row machine so alternated between burpees and jumping rope. 🥵kicked my ass…in a good way. 😜

James

Cardio Intervals and Core

Awesome workout smashed it all 😊💪🏻

🔥Cardio / Core🔥

Excellent!  I always picture that I’m tackling these exercises as good as you do.  Thanks for being passionate about health and fitness.

Jared

Cardio Ladder Workout🔥

Cardio / Core / Mobility Circuits🔥

Preet

Strength / Cardio / Core: 30 Minute AMRAP

Cardio / Core / Calves

Ange

I thought the layout looked easy enough, got my butt kicked in a good way. Really nice 45 to 50 min workout that is full body, mobility and core and not complex.

Rumi

That felt so good 👌 perfect feel when you need to move your body 😊

Monic

Cardio / Core / Mobility💪🏻

Mobility / Core / Prehab / Calves

Elina

Sean

Cardio / Core / Mobility AMRAP

This was actually pretty challenging, I’ll do this again for sure!

Luke

Cardio / Core / Prehab / Calves

Conditioning was tough but fought thru that last minute yelling at myself lol 😤🤬

Michael

Functional Core / Mobility / Conditioning

Didn’t complete the whole sets but did 2 of each, run out of time. Awesome core workout

Love the ab work and the mobility as well! Feels good!

Quinton Powell

🔥Abs / Core / Mobility🔥

First workout in the app and I enjoyed the mobility and core combination. Looking forward to getting after more workouts soon

Mobility: Lower Body Focused

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