Name: Playbook - Kelly Diller - Full Body Mobility
Uploaded: 2023-07-09T20:13:39.163Z
Duration: 20 min
Description: Full Body Mobility

Great warm up before starting your workout

- Walk out on your hands, until into plank position, core tight
- Push up (modified: no push up; hold plank 5 sec)
- Walk on hands back to feet, touch toes and go again

Plank walk out + push up

- Standing; take one leg at a time, bend knee and drive leg away from body
- Alternate

Standing Hip opener

- Straighten arms, move them forward then go in reverse

Arm circles

- Arms overhead & 1 foot out in front with toes elevated
- bend and reach for your toes moving arms past feet
- alternate or do allotted reps on 1 leg then switch

Hamstring sweeps

- Starts with arms overhead
- Halfway rotate arms; palms face away from you
- Arms go behind your back
- Then go in reverse back to your starting position

Let’s get Arrested

- Arm out straight
- Internally rotate 1 shoulder while you externally rotate the other arm
- Almost like someone is pulling 1 arm with a rope

King tuts

- Bring knee up as high as you can
- alternate
- Can do walking or standing h in place

High Knee March

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

- Sit upright with good posture or place your back against a wall. 
- Take one leg up & over, then alternate 
- This should be felt in your hip flexors

Advanced: place a tennis ball under your heel and try to get your leg over the ball.

Hip flexors

- Lying down with knees bent and arms out in a T formation
- Drop knees to 1 side and the goal is to get the knee to touch ground
- Alternate

Windshield Wipers

- Lying in prone position, arms out in a T formation
- Take 1 leg across to the opposite side attempting to touch your toes to the ground without lifting your arms
-You may hear snaps/pops in your back; if pain STOP
- Alternate

Full Body Mobility

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