Name: Playbook - Joe Walker - Kettlebell Mobility Routine - Lower Body
Uploaded: 2023-05-18T04:19:57.696Z
Duration: 20 min
Description: Kettlebell Mobility Routine - Lower Body

Lower body loaded mobility routine using kettlebells

-Half Kneeling with one foot resting on bench or couch
-Hold Kettlebell in goblet position close to chest
-Squeeze front Glute and slightly shift weight forward 
-Hold 5 seconds
-Shift weight back to starting position
-Repeat

Half Kneeling Couch Stretch

-Place outside of knee/shin on incline bench or place cushions under outside of knee 
-Back leg straight (quad and glute engaged)
-Hold kettlebell in goblet position
-Hinge forward at waist keeping neutral spine 
-Rotate slightly with torso towards front leg. Hold 3-5 seconds, repeat for 5 reps each set

Modified Pigeon Pose w/ Rotation

- In a seated position with neutral spine lower chest towards knees

Seated Good Morning

- Begin by standing on a box with kettlebell in your hands
- Slowly round your spine starting with your neck and lower kettlebell down as far as you can
- Stand up reversing the movement

Jefferson Curl

-Standing on one leg with the inside of opposite shin and knee on bench
-Hold kettlebell in goblet position
-Slowly rotate torso toward leg on bench

Modified Hip Internal Rotation

-Half Kneeling with one leg positioned out to the side 
-Hold kettlebell behind back
-Shift weight to the side bringing knee over toes
-Keep heel down
-Shift weight back to center and repeat

Half Kneeling Weight Shift

Kettlebell Mobility Routine - Lower Body

Great little routine. Suggestion. It would be great to have you talk us through each exercise.  Visuals obviously help, but the additional voice instruction would be great. Cheers.

Curt

Zianya

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Morgan

Considering I’m pretty lazy when it comes to mobility, this was very easy to follow and get good! I need to pick up some recovery gear, what bands and other stuff would you recommend? I already have a foam roller

Samuel Bibby

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Gavin Stein

Ran out of time but the stuff that I could do was amazing

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Thank you. Been playing tennis around workouts and needed more ways to help my shoulder

Toby WAWA

Definitely need this. Didn’t realize how weak my rotator cuff was and how to exactly target rebuilding that strength

Maegan

Wow did not realize how much work I need on my rotator cuff and so happy to find some doable exercises to rebuild the strength!

Kettlebell Mobility Routine - Lower Body

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