Name: Playbook - Nick Helton, DPT - Full Body Mobility Circuit I
Uploaded: 2021-10-12T11:18:27.021Z
Duration: 35 min
Description: Full Body Mobility Circuit I

This full body circuit combines movements that focus on the upper body, lower body, and spine - all in one!

Useful for: Daily stretching, morning routines, stiffness after sitting/standing long periods of time, cool downs/warm ups, and after a long day of being on the computer.

SET ONE: RIGHT LEG
SET TWO: LEFT LEG
- Begin lying on your side
- Take your top arm and grab the front of your bottom foot
- Cross your top leg over and in front of your body, keep that leg down during the movement
- Turn your top shoulder and upper body away back behind you while holding a stretch on the bottom leg

Bretzel Mobility Stretch

SET ONE: RIGHT LEG
SET TWO: LEFT LEG
- Put one foot up on a plyo box or a couch
- Bend knee until you feel a stretch
- Lean forward, put one arm down (arm same side as leg on the couch)
- Rotate and reach up to the ceiling

Couch Stretch Windmill

SET ONE: RIGHT LEG
SET TWO: LEFT LEG
- Use a yoga mat, cross one leg in front of you
- Reach the opposite leg across your body and behind you
- Move back and forth in to a stretch on your hip (crossed leg hip is being worked on)

Dynamic Pigeon Stretch

- Lunge forward onto a slant board
- Keep heel on the ground as you lunge
- Focus on the front leg range of motion
- Alternate left and right lunges

Forward Lunge onto Slant Board

SET ONE: RIGHT LEG
SET TWO: LEFT LEG
- Start upright
- Hold a weight (kettlebell, dumbbell, object)
- Lunge forward
- At the end of the range of motion, rotate left and rotate right
- Turn your entire torso and hips
- Keep upright through out the motion

Forward Lunge  + Rotation

SET ONE: RIGHT LEG
SET TWO: LEFT LEG
- Start off in a half kneeling position
- Hold a PVC pipe, golf club, or broom
- Start with the PVC in front of your front knee
- Lean back and reach up towards the ceiling, reaching as high as you can
- Try not to over extend your lower back, reach your upper back

Full Body Mobility Circuit I

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