Name: Playbook - Jeremy Scott - 5/11 Mobility Heavy Low Intensity Cardio Flow
Uploaded: 2024-04-18T19:45:54.195Z
Duration: 40 min
Description: 5/11 Mobility Heavy Low Intensity Cardio Flow

Great Mobilitu and conditioning workout 🙌🏼💪🏼

Adam Livesay

Get loose and get moving- walk backward with toe first focus if no sled

- Mini Band External Rotations 2 minutes 
- Wall Slides 1 minute
- Dead Hangs (from pullup bar) 1 minute 
- Yoga Pushups 2 minutes

- Loop the mini band around both wrists
- Externally rotate outward against the resistance of the band (palms in, palms up and palms down)

Mini Band External Rotations

- Stand tall with your back leaning flat into a wall
- Press your arms into the wall, flare them out from your sides and bend your elbows, forming a W
- Maintain contact with the wall as you slide your arms vertically overhead while maintaining the bend in your elbow
- Pause
- Slide your arms back down the wall until your elbows are close to your sides
- Repeating for time or reps

Wall Slides

- Use a secure overhead bar (Use a step or bench so you can easily reach the bar with your arms, as you don’t want to jump straight into a dead hang)
- Grip the bar with an overhand grip (palms facing away from you), arms shoulder-width apart
- Move your feet off the step or bench so you’re hanging on to the bar (or just bend your knees if you are able to reach the bar)
- With your arms straight hang from the bar with your body straight and your feet off the floor
- Do not fully relax your shoulders, instead keep them active by pulling them slightly down and back

Dead Hang

- Start in a high plank/push up position
- Contract your abs and tighten your core by pulling your belly button toward your spine
- Bend your elbows and lower yourself toward the floor, until your elbows are at a 90-degree angle
- Contract your chest muscles, press through your hands returning to the starting position 
- Shift back into a downward dog position  
- Return to starting position

Yoga Pushups

Upper Body Mobility Prep

- Load the desired weight onto the sled, attachment around your waist 
- Pull your shoulder blades back and down, making a proud chest
- Lean back to start the movement
- Drive your heels into the ground as you take small steps backward, keeping the tension on the quads

Backward Sled Drags

Single Arm DB Overhead Carry

5/11 Mobility Heavy Low Intensity Cardio Flow

Kerry

So needed. It’s nice to have scheduled mobility otherwise I put it off 😱

Greg Parks

Great mobility session. Definitely a lot of tight areas to work on.

Luke

Rebuilt Project Floor Mobility Video #1

Samuel

This was the perfect mobility flow to get after from my hotel room!

Katie Merkent

Jeff Ryan

Rebuilt Project Bench Mobility Follow Along Video #2

Rebuilt Project Hanging Mobility Flow Video #3

I enjoy the follow along. Amazing quad stretch and lower body. Wonderful mobility before my run.

Tracy

Rebuilt Project Wall Mobility Video #4

Rebuilt Project Video #5 Upper Rolling Tissue Work

Rebuilt Project #6 Mixed Bag Head to Toe

Rest day with mobility feels amazing. Thank you JS for pounding in our heads how important mobility is for long term fitness.

Mid Week Mobility Mix Bag 5/24 Wednesday

Friday Mixed Bag Mobility 4/28

Spine Walks Brisk Pace

Kelly

Checking this mobility flow out now.  Thank you, as always!

Hip Adductor Pelvic Bowl Flow

Incline Pigeon Stretch

Mark Walden

love the spiderman stretches 😏😏
working on this one every other day!

Delwyn

Super Spider-Man 5 Min Flow

Wrist Mobility

Mike

Tips to Open the QL

It’s good. It’s allllll good!! 💃🏼🤬

Kimm

Tight Hips Adductors 🐸 Frog Rockers

Sarah Miron

Psoas & Pelvic Bowl Mobilization

I hadn’t tried that stretch before and I really like it!

My absolute go to when my low back is tight.

Low Back Abductor Hip Stretch

Wow, “hurts” so good. Thank you for sharing.

Low Back Glute Opener

Old Man Mobility Test

Mobility Mixed Bag Thursday 4/6

Great follow along prep before my workout.

Action Hero Jacked 2.0 Daily 10 Minute Mobility

That hurt, in a good way 🙌. Mobility everyday has made a huge difference for me

Robert

Advanced Quad & Hip Opener

Maren

Neck Upper Back T-Spine Mobility

Ouch ouch ouch- I appreciate the helpful mobility.

Ankles and feet were super stiff and tight, this helped me mobilise them really well.

Planter Facia Ankle Mobility

Barbell Quad Smash Tissue Work

nicely said .. sometimes this does happen .. 👌🏾
thanks 😊

Pre Workout Movement Prep Ideas

It's just what I needed today for more ongoing knee issues. Thanks 👍

Janet Navarre

Bert

Just as a pull something in that area you drop this video. Timing couldn’t be better

Knee Pain? Try This!

Dang. Stretching is brutal but good. 
“Just hang out wherever you feel like it’s tight or hurts”. 
Well Jeremy, it HURTS everywhere and is tight!! 😵‍💫🤦‍♀️😫. I’ll be hanging out for quite awhile. 😂
It definitely hurts so good!

Thank you for putting these mobility videos together.

Low Back Issues Mobility Flow

Hoping this will do it. Golfer elbow for sure 😢

Thanks - dying with pain in my elbow last few weeks. I am working this into my routine.

I have been dealing with this for weeks now! Thanks Jeremy Scott!!!👊🏼

Brent Johns

Tennis 🎾 Elbow Forearm Tricep Issues

Definitely will be part of my every week routine.

Eric

Amazing! My calves and ankles were definitely tight and I feel a lot better!

Trevor

Calves Ankles Feet Mobility

My shoulder has really been bothering me lately; I love the mobility section of the app and just did the shoulder stretches. Thank you for posting these, they are super helpful!

Tiarra Hand

Shoulder Mobility Flow

Great stretching that can be done almost anywhere!

What the.. what the.. I’ve done lots of PT so I know it’s gonna hurt but damn, it hurt. I knew I was stiff in my groin/hip flexor/hip area. I’m definitely doing more of these. Thx Jeremy. 😫😁😵‍💫

Hip Mobility Flow

Would love to see these set up like the workouts with each movement as a separate section with timers.

Kevin

Just grabbed a new foam roller rolled the legs out after crushing split squats this morning. Had always targeted the calves and glutes but loved the additional movements for shins and quads especially. Definitely learned something new.

John

Great! Lots of quick easy foam rolling options!!

Isaac

Foam Rolling 101

Kneeling Hip Mobility Opener

Nandini

Upper Body Mobility Flow

Did it with 55lbs. I’m 190lbs but in my defense I did have a hip replacement 5 months ago. I’ll try 60-65 next time.

I learned some new mobility moves. I need to start doing this more in my routine.

Stacy

Lower Body Mobility Flow

5/16 Mobility Low Intensity Aerobic Flow

Gregory

5/18 Thursday Mobility to Skill Work Flow

5 Min Anytime Mobility Flow

Interesting ways in these videos of incorporating bands into mobility.

What’s the best (I should say most durable/longest lasting) bands you can find out there?

This is a great option to loosen up the legs.  I sit all day and felt a lot less tight after going through this routine.

First day on JSF app. ALREADY LEARNING from The Man.

Jon H

Band Lower Body Flow

Loved the mobility and HIIT! Threw in 30 min of zone 2 cardio to top it off!

Mixed Bag Mobility Flow with Assault Sprints 4/20 Thurs

Always need mobility. Thanks for working it into the routine. 
After a hip replacement it’s not easy but getting there slowly.

Really like the frog hip stretching _ felt the tightness ; monster reps were 🥵

5/11 Mobility Heavy Low Intensity Cardio Flow

Community

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