Name: Playbook - Lee Bradbury - Week 1 Session 2
Uploaded: 2022-12-06T14:51:31.794Z
Duration: 30 min
Description: Week 1 Session 2

Mobility for Runners is a simple to follow 30 minute mobility session.

Movements progress in complexity as the weeks go on. However, you can repeat a week as many times as you like.

Once you’ve completed the program, use the movements you feel benefit you the most for you own customised mobility work pre gym/run or as active recovery.

-Set feet hip width apart 
- Place palms of hands on top of thighs
- Unlock the knees as you drive the hips back and hinge forward
- Slide the hands down the legs until they get just below the knees or where you mobility allows
- Maintain a slight bend in the legs (not a squat)

Hip Hinges

- Step into a lunge and bring both hands to the ground on the inside of the front leg
- Try and touch the elbow of the hand closest to the front leg to the floor then rotate the hand to the ceiling
- Finally, push the hips back as you try and straighten the front leg (don’t force it)
- Come back to standing and switch legs

Worlds Greatest Stretch

- Set up so front knee is inline with hip and bent to 90 degrees. Trail leg is out to the side bent to 90 degrees 
- Stay as upright as possible and roll from position to position
- Place hands on the floor just behind you to make it easier if required

90/90 Hip Rolls

- From the knees, rotate one leg out to the side as much as your mobility allows. Keep knee stacked over foot and ankle
- Drop opposite hand in front of knee and rotate other arm under the body and up to the ceiling
- Avoid the knee collapsing in throughout

Half-Kneeling Rotations

- Place a mat on the floor and rest back knee. Grab the foot of the same leg and pull heel towards butt
- Move the whole body slowly towards balance point in front until a stretch is felt on back leg and hip
- Hold for 10 breaths/side (around 30 secs/side)

Week 1 Session 2

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