Name: Playbook - Michelle Kalinski - Full Body Mobility
Uploaded: 2024-01-12T00:57:06.124Z
Duration: 8 min
Description: Full Body Mobility

Absolutely loved this! More mobility please!

Allie

This was great thanks Babe. 
Will def come back to this mobility sesh.

Erin

Absolutely loved it! Appreciate learning some new kind of mobility drills too, such as the rainbows and the knee wipers. Well done! 👌🏻💜

Joelle

Loosen up entire body with this quick, eight minute mobility routine. Each exercise should be done with control. Nice and slow. For exercises with two sides, make sure you complete the total time for each side so 40 seconds left 40 seconds right.

-Start by kneeling down on the mat with knees hip width apart
-Step your left leg through so that it’s creating a 90° angle with that knee
-Begin to send your hips back as you straighten the left leg. 
-Hold that stretch for a second and then rock yourself forward and past the starting point so that your back leg begins to extend and you get a nice stretch in the flexor
-Alternate between the two stretches for the specified number of reps, then repeat on the other side


Muscle focus: hamstring and hip flexor stretch

Dynamic Hamstrings & Hip Flexor Stretch

- begin lying on your side with the bottom foot, extend it out, and the top leg with the knee bent
- Flex the foot and begin to rotate the hip drawing a big circle with the knee
-Once at the end of the circle, reverse the movement, and bring the leg back around
-Alternate between the two rotations for specified number of reps or time
-Then repeat on the other side


Muscle focus: hip joint mobility

Side Lying Hip CARs

-Start by lying down on a mat on your side with knees, slightly out front arms extended out in front of your chest. 
-While maintaining your lower body on its side, begin to take the top arm and open up your chest like a book to bring it to the other side
-Take a second and close back down
-Complete for specified number of reps and repeat on the other side


Muscle focus: chest opener

Supine Chest Opener

-Begin lying face down on the mat with arms extended above the head. You can position a pillow for your forehead to rest on.
-Engage the shoulders and lift the arms just above the ground. This is your starting position.
-Begin to move arms up out and down. Think of creating a rainbow shape. Do not let the arms touch the ground.
-Reverse the movement, and bring the arms up and back in to starting position
-Complete the sequence for specified reps or time



Muscle focus: shoulder mobility

Muscle focus: shoulder mobility

Shoulder Rainbows

-Start in table top position 
- Using your scapula (shoulder blades) to initiate movement 
- Lower your body down in between the shoulder blades and then press yourself back up through the shoulder blades
- Keep core engaged
-Complete for specified reps or time


Muscle focus: scapular mobility

Scapular Push-up

-Begin and table top position with wrists stacked underneath the shoulders and knees underneath the hips. You may sit back onto the heels of the feet if that is more comfortable for you.
-while keeping fingers firmly pressed into the ground begin to lift the palm up. Only lift as far as your finger flexibility will allow.
-With control lower down and repeat for specified reps or time


Muscle focus: fingers, hands

Finger Press Up

-Begin sitting with knees bent
-Extend one leg out slightly and use your arms to stabilize at the knee joint
-Flex the foot and begin internally rotate the leg toward the midline of the body
-Hold for a moment, then begin to reverse the rotation externally, pointing the leg out
-Alternate between the two wiper motions and complete for specified reps or time
-Then repeat on the other side


Muscle focus: knee mobility, more specifically internal and external rotation

Knee Wipers

-Begin lying face up on a mat
-With control slowly roll your spine up a vertebrae by vertebrae until you are seated, and reach past the toes, or as far as you can
-Hold for a moment and reverse the movement beginning to lower the spine, back down, vertebrae by vertebrae until you’re back lying on the mat
-Complete for specified number of reps or time


Muscle focus: spine mobility, core

Full Body Mobility

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