Name: Playbook - Kelly Diller - Warm up mobility
Uploaded: 2023-04-19T17:39:36.320Z
Duration: 20 min
Description: Warm up mobility

- Start standing with legs wider than hip width
- Arms out parallel to shoulders
- take one left arm, touch right foot (or get as close as you can without pain)
- rotate to other side

T spine Rotation

- Start standing with legs hip width apart 
- Arms out parallel to shoulders, one hand palm facing up, the other palm facing down
- Internally rotate one shoulder, alternating to externally rotating as your palms rotate up/down
- Almost like someone is pulling your arm in 1 direction

King Tuts

- Start in table top position
- Alternating legs, control your leg as you move it’s forward, out and back in a clockwise position
- This helps to open up tight hip flexors

All 4 hip rotations

- Raise your heels
- Engage your calves 
- Lower with a slow controlled motion

Calf raises (toes forward)

- Start standing with shoulders back, then to begin round your shoulders as you bend to touch your right foot
- Rotate to leg foot and slowly roll up 
- Finish by opening up and as you retract shoulders 
- Repeat same side or alternate


You can alternate which side to start on

Spine rolls

- Start in table top position (all fours)
- Press your hips out as far as you cane without pain
- Hold and return back to table top, repeat

Warm up mobility

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