Name: Playbook - Kyle Carillet - Lower body: warm-up/mobility A
Uploaded: 2024-01-28T23:08:58.168Z
Duration: 10 min
Description: Lower body: warm-up/mobility A

Erik

Literally made my squats after this feel way better!💥

Angie

These came in just in time. About to hit legs today so a good stretch will defently help

Matias

Lower body warm up/mobility spend anywhere between 30-90 seconds on each movement.

Time: 90-120 seconds

Set up:
-using a small kettlebell or dumbbell 
-squat down into a deep squat, wider stance than normal
-now get comfortable
-we can lean and shift in this movement, stretch the ankles, knees and hips
-leaning slightly forward, back and side to side

Counterbalance squat with slight rotations

Time: 60-90 seconds

Set up:
-find a flat raised surface, between the knee and hip height
-place the lateral side of your lower leg against the raised surface parallel to your shoulders
-extend and internally rotate your opposite leg behind you until you feel a stretch in your glute
-move around in this position with control going from one side to the other with both a vertical and leaning torso

Raised pigeon stretch

Time: 60-90 seconds

Set up:
-keep your legs straight
-hinge forward at the hips reaching for your toes or the floor
-as we get a deep stretch and feel hamstrings start to loosen up, widen feel slightly and repeat

Narrow to Wide hamstring stretch (standing)

Time: 60-90 seconds

Set up:
-begin with your feet in a wide stance, and toes slightly turned out
-keep one leg as straight as possible and bent at the knee, reach your hands in front of you
-push your hips back as you come down
-stay as low as you can in the stretch
-repeating from side to side

Cossack squat stretches

Time: 60- 90 seconds

Set up:
sit on the ground with one leg out front bend at 90 degrees and the other to the to the side at 90 degrees
-pivot on your butt rotating one knee externally while the other rotates internally
- opening up your hip mobility

90/90 Side to side hip opener

Time: 60-90 seconds

Set up:
-step forward and lunge into a half kneeling position
-place your hands on the ground just inside your front foot
-raise your arm overhead as you rotate your chest toward your front leg
-lower your back down and raise the opposite arm overhead twisting your cheat away from your front foot
-lower back down and push your knee forward off your toes
-step back into the starting position 
-repeating the sequence on the opposite side

Runners stretch with T-spine rotation/extension

Time: 60-90 seconds

Set up:
-place your back foot onto a bench
-lower your knee to the floor
-shift your weight forward and back enhancing the stretch 
-work both sides

Lower body: warm-up/mobility A

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