Name: Playbook - Michelle Kalinski - Lower Body Mobility
Uploaded: 2024-01-12T00:57:06.130Z
Duration: 8 min
Description: Lower Body Mobility

Loosen up your lower 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.

- Sitting on the floor with knees bent 90 degrees and hands behind your back
- Choose a side and begin to slowly drop the knees down to the floor, causing one hip to externally rotate, and the other to internally rotate
- Hold for a moment, then slowly with control, bring knees back up and drop them down to the other side
-Alternate between the two sides for specified reps or time


Muscle focus: hip mobility, more specifically internal and external rotation at the hip joint

90/90 Hip Rotations

-Begin kneeling down on the floor and bring 1 foot in front
-With control gently begin to push the knee past the toes while keeping the heel on the floor
-Hold for a moment and return back to starting position
-Complete the movement for specified time or reps
-Then repeat on the other side


Muscle focus: ankle mobility

Dynamic Ankle Flexion

-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 to move the foot up as high as the knee will allow, then rotate out to the side creating a circular motion
-Once at the starting point reverse the movement and come back around
-Alternate between the two rotations and complete Complete for specified reps or time
-Then repeat on the other side


Muscle focus: knee mobility

Knee CARs

-Begin by lying face down on the floor
-Extend your left arm out to your side well bracing yourself with the right arm.
-With your left arm still extended bring the right leg up and over to open the hips
-Hold for a second and then return back to starting position to extend the right arm and bring the left leg up and over to open up the other side of the hip
-Alternate between the two sides for specified reps

Muscles Targeted: open hips, stretch hip flexors, lower back & obliques, activate glutes

Alternating Scorpions

- Start on your hands and feet, with both shoulder width apart
- Press into your hands with a flat back and push your glutes up and back
-Alternate bending one knee at a time while keeping the other fully extended to get the full stretch in the calf
-Complete for specified reps or time for each side

Muscle focus: calves

Down Dog Calf Pump

- Begin in standing position
- Lift one leg up and bend at the knee
- With control, begin to externally rotate out in a circular motion. Imagine, drawing a circle with your knee.
-Once at the end of the rotation, reverse the movement to bring the leg back to starting position
-Alternate between the two rotations for specified time or reps


Muscle focus: hip joint mobility, and stabilization

Hip CARs

-Begin lying face up on the on the mat with knees bent and feet hip width  apart
-Engage the core by tucking the pelvis and bringing the ribs down
-While maintaining that tight core, begin to slowly lift the body vertebrae by vertebrae pressing through the heels as you come up 
-Once your body forms a straight line from the knees to shoulders begin to slowly roll back down, vertebrae by vertebrae until you come back to starting position. 
-Complete for time or specified reps


Muscle focus: spinal mobility, core stabilization, glute and hip stabilization


Muscle focus: spine mobility

Bridged Spinal Segmentation

-Begin with feet hip with a part, knees bent and softly up onto the balls of the feet
-With control begin to slowly flex at the toes to come up onto the edge of the balls of the feet
-Hold for a moment and with control lower back down
-Complete this movement for specified time or reps


Muscle focus: muscles of the feet and toes

Toe Flexion

-Begin kneeling down on the ground with your toes tucked under
-With core nice and tight begin to lean back only as far as your quads will allow so that  there isn’t any pressure in the lower back
-Pushing through the toes send yourself back forward and complete for specified wraps or time


Muscle focus: quads

Hinge

Lower Body Mobility

Upper 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! 👌🏻💜

Lower Body Mobility

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