Name: Playbook - Josh Bailey - Dynamic Full Body Mobility
Uploaded: 2021-08-08T17:28:35.410Z
Duration: 45 min
Description: Dynamic Full Body Mobility

Why do the bottoms of my feet hurt on those reverse Nordics? Maybe I just have weak feet? Great quad stretch btw!

Jordan Carreto

Truly wound too tight. Amazing how routines could look so simple but oh boy! These stretched me to my limits. Range of motion so restricted currently. Wow!

I'm so stiff 
Damn I need stuff like for mobility

Seiji

Aaron

Gerald Gray 

This mobility session will increase your active range of motion as your tight and stiff muscles are being loosened through these stretches, your active range of motion will be increased. 

Focus point in these movements:
Thoracic region 
Lumbar region 
Hip Flexors 
Shoulder mobility 
Hamstrings 
Quadriceps

This mobility session will increase your active range of motion as your tight and stiff muscles are being loosened through these stretches , your active range of motion will be increased.  This will also help to relieve stress.

Start in plank position with shoulders directly over wrists 

Push your hips up toward the ceiling so you form a triangle with your body. Keep your head between your arms and straighten your legs as much as possible 

Reach your heels toward the ground and spread your fingers, so your bodyweight gets distributed evenly through the hands and feet.

Return to the start position then step with your right foot forward to the outer edge of your mat next to your right pinky finger.

Relax through your hips and back, letting them sink toward the ground. Breathe and hold for a few seconds. Switch sides.

Runners Lunge to Downward Dog

Begin seated with your hands behind you and your fingers pointed away from you.

Press the heels of your feet and hands into the ground as you raise your pelvis off the floor until it is in line with your shoulders and knees.

Keep your torso in one solid piece as you lower your pelvis back to the ground to complete one rep.

Then bend forward at the waist as far as possible while keeping your legs straight

Bridge to Seated Hamstring Stretch

Place one hand on the back of the neck. Do not pull down or put pressure into neck with hand.

Begin to rotate leading with the eyes, head and shoulder rotating upwards as far as possible. Maintain position of opposite arm with elbow extended while moving in both directions and keep the lumbar, thoracic and cervical aligned during rotation. 

Repeat the exercise with the opposite hand in this position.

Sumo Squat Quadruped Thoracic Rotation

Begin with your feet positioned shoulder-width apart and knees slightly bent.
Inhale as you raise the weight above your head.
Keep the weight directly overhead and centered between your shoulder joints.
Exhale as you take a comfortable step forward into a deep lunge position.
Inhale and pause to check your form. Your forward knee should remain over your forward foot and not in front of it.
Exhale as you forcefully drive your forward heel into the ground.
Inhale as you return yourself to the starting position.
Perform 10 reps. Switch sides and repeat the same number of reps with your other leg stepped forward

Overhead Lunge with Rotation

Reverse Nordic

Full Body Stretch

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Antwon

Full Body Pre-Exhaust

Simple but challenging.  Struggle with the hip flow thrust, modified with hand assistance.  Will keep working on it.

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