Name: Playbook - Josh Bailey - Full Body Mobility
Uploaded: 2021-08-08T17:28:35.404Z
Duration: 20 min
Description: Full Body Mobility

Sean

Darryl

Jonathan

Loved every bit of it because I love stretching!❤ Didn't expect to have buckets of 💦💦💦 though‼️😁

Amy A. Gentry

Always incredible full body stretch. Needed, would love more! Always sweating!

Tahirra

Anonymous

George

Super fun. Super challenging. Dope dope dope

Thomas

Aaron

man this kicked my butt!! but this will be helpful for an everyday stretch💯

Riquelvi

My first time working out since the pandemic and this is just the warm up but I needed this…no pain no gain 💪🏾

Joshua

Fritz Thompson

Gerald Gray 

Geovanni Olvera

It was just a little intense considering most of these positions I’m not flexible enough to hit them comfortably, But I feel like my body grew a new layer of skin!

Akeem

It was great man. Have definitely lacked mobility in my workouts. Focused on bulking alone and ended up injuring my back. Training it back to health now and focusing on strengthening those weaknesses so I appreciate what you’ve done here. Also appreciate your faith in your posts. Everything flows from the true vine 👏🏼

These mobility movements can be done before a workout or on one of your off days

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

These mobility movements can be done before a workout or on one of your off days

•Bring your arms out to the sides and up toward the ceiling.

•Keep your arms parallel or bring your palms together overhead only if you can do so without hunching up your shoulders. If your palms are apart, keep them facing each other. Your arms should be very straight and your hands active all the way through the fingertips. Take your gaze up toward your thumbs.

•Slide your shoulders away from your ears with a focus on broadening through your collar bones. If you feel like your ribs are jutting forward or pulling apart, knit them back together. Keep your thigh muscles strongly engaged so that they draw the kneecaps up.

•With arms above head, root into your feet as you lift through the crown of your head. Gently pull the navel towards spine while keeping a lift through the sternum.

•Lower your arms to release the pose.

Mountain Pose & Chest Expansions

Start off with your feet slightly inside of shoulder width apart. Step back to where you feel stretching in your hips. 

Extend your arm with the same foot step you back with & reach back to open the hips a little bit more

Come back to the starting position and then rotate your body to a lateral wide stance bend down at the hip keeping your the other leg straight as you go down and hold for about 2 to 3 seconds

Return to the other side and repeat

Step Back Reach to Abductor Stretch

To get into the 90/90 position, your lead leg should be directly in front of you, bent to 90 degrees. Line it up with your heel. The trail leg should be to the side also be bent to 90 degrees, with the heel lining up with the back leg.

After rotating the hips slightly use your momentum to sit up push your hips forward to open the hip flexors more. 

Lastly rotate sound as far as you can adding even more stretch to open the hip flexor

Return back to start and go to the other side.

90/90 Hip Switch & Extension with Rotation

Start in a push up plank with your hands under your chest. Drive you’re right knee up to the right elbow then externally rotate as far as you can bringing it to the left foot in the back.  

From there bring your knee back up to your elbow keeping it externally rotated until you bring it back down to the right elbow.

Keep core tight and back flat throughout these movements. 

Repeat on the other side.

Plank Hip Rotations

•From the table position, tuck the toes under, press into the hands and begin to lift the hips up towards the ceiling also with pushing your upper back to the sky. 

•Spread the fingers wide apart with the middle finger facing forward, and the palms shoulder width apart. Press the out through the fingers and edges of the hands.

•Using straight (but not locked) arms, press the hips up and back reaching the chest towards the thighs. Lift up through the tailbone to keep the spine straight and long.

•Have the feet are hip’s width apart with the toes facing forward. Press the heels into the floor feeling a stretch in the back of the legs. The legs are straight, or you can have a small bend at the knees to keep the back flat.

•Let the head and neck hang freely from the shoulders or look up at the belly button.

•Breathe and hold for 4-8 breaths.
To release: bend the knees and lower the hips back to Table position, or come all the way down to a back extension

Downward Dog Variation

Place your right knee on the ground and your left forward and flat on the ground.Lean forward and place both hands flat on on the ground even with your left foot. Lean forward even more and hold this stretching position for the desired amount of time.

Spider-Man Lunge Variation

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

Dynamic Full Body Mobility

Antwon

Full Body Pre-Exhaust

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

Full Body Mobility

Community

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