Name: Playbook - Kyle Carillet - Lower body: warm-up/mobility B
Uploaded: 2024-01-28T23:08:58.173Z
Duration: 10 min
Description: Lower body: warm-up/mobility B

Angie

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

Time: 2 minutes minimum

Set up: 
-loop the band around the rack
-step in front of the rack, face the rack
-loop the band around lower back/sacrum
-step away from the rack to create tension in the back
- step into a squat stance- hip width or slightly wider
-squeeze your glutes, pull belly button up to spine, drive ribs down to brace
-keep an upright torso
-extend your arms forward, overhead, or keep them by your side- play around with positioning
-grip the ground with the outside of your feet

Banded distraction full ROM squat

Time: 2 minutes minimum

* The purpose of the band is to help create space in the joint to reposition the head of the femur in the correct position in the hip capsule.

Set up:
-loop the band lower on a rack
-stand in front of the rack
-face 90 degrees from the rack
-loop the band around your high hip of the leg closest to the band
-step away from the rack until you feel tension of the band pull you laterally 
-reach forward and get down on the ground
-bend your leg on the side banded and drive your knee into the ground
- extend your other leg back, plant knee on the ground if needed
- we can play around in this movement, keep your banded leg straight to point it inward or outward, even reach the opposite arm into the arm to get an even greater stretch

Banded distraction lateral hip capsule mob

Time: 60-90 seconds

Set up:
-loop the band lower on a rack
-stand in front of the rack
-fsce 90 degrees from the rack
-loop the band around your high hip of the leg closest to the band
-step away from the rack until you feel tension of the band pull you laterally
-we are going to stay in this position while we perform internal and external rotation of our leg
-we can play around with this by leaning forward or sitting back into it

Banded distraction lateral hip mobility

Time: 60-90 seconds

Set up:
To perform a self PNF hamstring stretch (contract-relax antagonist-contract) using a resistance band to stretch the hamstrings in lying is another very effective method of stretching hamstrings. Lie on your back and loop the band around the ball of your foot holding the ends of the band with both hands. Be sure to keep your chin down and shoulders back. Exhale while pushing your heel up toward the ceiling. Hold this stretch for 10 to 15 seconds. Now push down with your heel into the strap toward the floor for 3 to 6 seconds. Then try and straighten your knee and actively push your foot up toward the ceiling contracting your quadriceps. Hold this for 3 to 6 seconds. Relax and hold your stretch for 10 to 15 seconds. You can add dimension to this hamstring stretch by bringing your heel to one side and then the other to target different parts of the hamstrings and posterior leg fascia.

Banded hamstring PNF stretch

Time: 60-90 seconds

Set up:
-from kneeling position and your legs bent outward and keeping out as wide as you feel comfortable(like a frog's legs)
-shift your weight forward and back deepening the stretch each time.

The frog stretch

Time: 60-90 seconds

Set up:
-from a half kneeling position 
-shift weight forward pushing on your knee towards your toes then back to your heel
-work both sides

Half kneeling ankle mobility

Lower body: warm-up/mobility

Lower body: warm-up/mobility B

Needed to foam roll this week, love the easy direction!

Foam Roll: On high tension areas

Erik

Literally made my squats after this feel way better!💥

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

Lower body: warm-up/mobility B

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