Name: Playbook - Klabera Komini - Mobility warm up - lower specific !!
Uploaded: 2024-04-08T22:00:57.842Z
Duration: 10 min
Description: Mobility warm up - lower specific !!

Great stretches. Definitely felt looser after in the lower back. Hitting the  ice feeling warm

Rayanne

This one is GOLD before a workout or run 😁 give it a try 1x through.

- standing tall, place one foot between the calf and heel of standing foot
- keeping hips IN LINE and neutral, open the hip while maintaining contact with standing leg

Standing hip opener

- start standing 
- lift one leg straight out in front of you
- using only the hip, turn your foot outwards and then back to center
- using only the hip, turn your foot inwards and then back to center
- try to keep hips in line the whole time

Standing internal/external rotation

- start in a kneeling position 
- bring one foot forward in a lunge position 
- rock forward and come back to starting position 
- lift leg upwards and rotate externally to gently place the foot outwards
- rock sideways, return to neutral position and lift foot again to return to start position 
- we are using ONLY our hip flexor strength so take your time!!!

Hip rotation & strength

- start in a kneeling position 
- extend one leg out to the side - opening the hip 
- rock back and forth 

- repeat both sides

Externally rotated hip rocks

- start in a kneeling position 
- bring one leg in front in a lunging position 
- rotate back leg so that it is perpendicular to front leg 
- rock forward while keeping front foot flat on the floor 
- push hips back and extend bent knee for a hamstring stretch 
- repeat

Forward rock - hamstring stretch

- start in the 90/90 position
- both hands behind back 
-lift the back knee up as you externally rotate
- gently tap it back down to the floor

**Movement is coming from hip only** 

Keep core locked in

90/90 hip internal rotation

- start with both knees at 90 degrees
- both arms behind the back but back stays strong and tall
- slowly rotate from one side to the other while maintaining knee position

90/90 rocks

Mobility warm up - lower specific !!

Mariana

Mackenzie

Mobility work - FULL body

LOWER - low impact

Upper Body Mobility 1

LOWER BODY

HIPS & HAMSTRINGS

FULL BODY

🤸‍♂️🤸‍♂️🤸‍♂️🤸‍♂️🤸‍♂️🤸‍♂️🤸‍♂️🤸‍♂️🤸‍♂️🤸‍♂️

My hips feel so good after this🤩 10/10 recommend

LOWER BODY/HIP SPECIFIC

Warm up - lower specific

Mobility Warm-up

Slow Flow Mobility

Warm up - HIP FOCUSED

Dynamic Warmup

Upper Body Mobility 2

Warm up - Full Body

Warm up - run specific

Great! One thing that could help is either an aerial view or slightly zoom out in some of the videos to get a full idea of where everything should be

Mobility warm up - lower specific !!

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