Name: Playbook - Maria Teixeira - Lower Body Mobility
Uploaded: 2024-05-16T20:44:36.425Z
Duration: 10 min
Description: Lower Body Mobility

I really need to pay more attention to stretching and mobility

Syndessa

Do this before your lower body day to get you warmed up and let you move as efficiently as possible. 

I usually take about 10 minutes but do as many rounds as you need to get you warm enough.

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat

Forward Leg Swings

- Stand tall and hold onto a stationary surface
- Raise one leg as far out to the side as possible 
- Allow your leg to swing back down crossing in front of your standing leg
- Repeating the movement
- Work both sides

Lateral Leg Swings

- Kneel on your knee. Place your other foot flat on the floor in front of you, knee bent.
- Lean forward, stretching your left hip toward the floor.
- Squeeze your butt; this will allow you to stretch your hip flexor even more.
- Move your hips back and extend the front leg
- Move back and forth
- Switch sides and repeat.

Lunging Hip Flexor

- Kneel on your knee. Place your other foot flat on the floor in front of you, knee bent.
- Lean forward, stretching your left hip toward the floor.
- Squeeze your butt; this will allow you to stretch your hip flexor even more.
- Bring your elbows to the floor if you can.
- Hold
- Switch sides and repeat.

Lunging Hip Flexor Stretch

- With a wide stance, keep your chest up
- Raise your glutes into a pike position

Sumo Squat Pikes

- Begin with your feet in a wide stance, and toes slightly turned out
- Keep one leg straight and bend at the opposite knee, reaching your hands to the floor
- Shift your body from one side to the other

Low Sumo Sway Squats

- Begin on your hands and knees
- Round your back and tuck your chin
- Arch your back and look forward

Cat Camel

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Fire hydrants

- Position yourself on your hands and knees
- Keeping your knees in a 90 degree bent position
- Lift your knee away from the midline of the body and move your leg back 
- Repeat on the other side

Kneeling Rotations

- Position yourself on your hands and knees
- Keeping your knees in a 90 degree bent position
- Lift your leg back and move forward and away from the midline of the body
- Repeat on the other side

Kneeling Rotations Reverse

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up

Air squats

- Start on your hands and feet, with both shoulder width apart
- Press into your hands with a flat back and your glutes up

Mobility - Downward Dog

Lower Body Mobility

Ana 

Definitely feeling them... Burns so good lol!

Taylor Wagner

Banded Glute Warm Up

Lower Body Dynamic Warm Up

Glute Activation

Upper Body Warm Up

Glute Warm Up / Mobility

Upper Body Warm Up / Mobility

Felt good to stretch! Didn't realize I was so out of shape until I got winded doing stretches.  Lol

Christina

Hip Mobility

Leg Day Warm Up

MacKenzie

Veronica.pponce@gmail.com

Glute Mobility

Zuzana

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Never used these as warms! Such great moves

Lower Body Mobility

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