Name: Playbook - Natalie Kimball - Lower Body Mobility Routine
Uploaded: 2023-03-11T02:07:53.301Z
Duration: 4 min
Description: Lower Body Mobility Routine

I usually carry so much tension in my hips. These stretches really help!

Jennifer 

A great stretch - Helped me open up for leg day!

I have very tight hip flexors and rotators and these have helped me out tremendously!

When I workout from home I tend to skimp the stretching because it’s not included. These are quick and easy to do! Thank you!

Dianne

Perform this dynamic warm up after your foam rolling (if you’re foam rolling today) and before your workout! This mobility routine is designed specifically for a lower body day but can be performed on a day off to mobilize the hips and ease a tight back! Spend 30 seconds on each movement or longer on specific movements if your body is calling for it! You can also add on the upper body routine if you’re foam rolling on a day off or have extra time. Enjoy! 


Lower 4 minutes
Kneeling Psoas Stretch (L/R)
Runners Lunge to Hamstring (L/R)
Active Frogger 
90/90 Hips 
Pretzel Stretch (L/R)

*When you see a second set you are accounting for your other side*

1. Start in a half kneeling position with both legs at 90 degrees.

2. Tuck your hips under and bring your arms into a "V" overhead.

3. Rotate at the thoracic spine while reaching towards your front foot with the same side arm. While simultaneously reaching long with the other arm.

Tips: think about "tucking your tail" while tucking your hips, take a big inhale, and as you exhale try to sink into the stretch a little more.

Kneeling Psoas Stretch

1. Come to a kneeling position and extend your left leg long while you stretch your arms in front of you to create stability.

2.  Exhale as you fold your torso over your left leg, dig your left heel into the ground and stretch the back of the leg (hamstring.)

3. Push out your left knee as you open the hip and use the weight of your torso to open the hip deeper. Keep the knee in line with the 2nd and 3rd toe.

Repeat on other side for desired reps or time.

Runners Lunge to Hamstring Stretch

Open up your hips as wide as your body allows. 

Place your knees wide (put a soft cushion or mat underneath if you have sensitive knees) and bring your feet together or apart as pictured. 

Perform a deep exhale as you push your hips back keeping your spine and pelvis in a neutral position.

Tip: For an extra opener engage the core by pulling up and in and allow the hips to open up even deeper.

Active Frogger

1. While seated, bring one leg in front of you at 90 degrees and the other leg behind you at 90 degrees.  

2. Sit tall with both glutes on the ground as much as possible. 

3. Bring your hands behind you to switch legs from side to side holding for a few seconds on each side. 

Tip: While keeping your chest upright, hinge forward at the hip in order to get a deeper stretch.

90 90 Hip Rotations

1. Lay flat on your back with one leg straight and one bent at 90 degrees.

2. Reach for your knee with the opposite hand and pull your knee towards that side.

3. Keeping both shoulders on the ground and twisting from the mid-back, inhale, and as you exhale, sink deeper into your stretch.

Tips: It is more important to keep both shoulders on the ground than it is to reach your knee to the ground, don't  let your low back take over the stretch, bending your leg more or less will change the intensity

Lower Body Mobility Routine

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