Name: Playbook - Niki SugarySixpack - Mobility
Uploaded: 2024-04-04T00:48:20.423Z
Duration: 12 min
Description: Mobility

Need:
Mat

You can do one round here for ~12 mins or go for 2 if you’re looking for more.

Lots of hips and a little thoracic👌

Move internationally in these exercises, the goal is not speed but to really work slowly into a good range of motion and focus on quality movement and control!

Remember the point isn’t to push so far past your range of motion that you’re in pain!

-Start in a shin box position with both legs bent
-Lift back leg up, straighten as you bring it around to the front of your body straight out from the hip
-Rest it for a moment or immediately move it back to standing point behind you
-lean forward as needed while leg is behind you
-Stay long though the torso and hinge forward when needed rather than rounding

Hip flexor lift + hip up right

Hip flexor lift + hip up left

-Lunge deeply forward and to the side.
-make sure you are keeping control and ‘lift’ here. We’re not sinking to the ground 
-Drive through the floor back to starting position
-Not over arching back
-Stay wishing comfortable mobility with a light stretch. Shouldn’t be painful at any point

Alternating mobility lunge right

Alternating mobility lunge left

-Exhale, connect to core and lift into side plank on your knee
-Keep length and tension through the torso
-Reach top arm forward and top leg back with intention
-Focus on the core here. With each rep exhale, reconnect or deepen connection and move

Side plank opposite reach right

Side plank opposite reach left

-Reaching over head to feel stretch along side body
-come back to starting then place hands on the floor for no open for a thoracic rotation 
-Keep length through torso
-gently connect to the core as you pull back upright
-
-The goal is a gentle stretch, not discomfort

Side stretch + thoracic right

Side stretch + thoracic left

-Similar to single rockbacks but on forearms
-Start with hip over knee and rock hips back to heel
-Keep the foot planted on the straight leg
-Stay long through the torso
-Gently rock back and pull forward 
-Toes of the bent leg on floor for added big toe stretch

Frogger rock right

Frogger rock left

-Keep both hips close to 90 degrees as you alternate between internal and external rotation 
-Don’t force range of motion
-Core works gently with breath
-keep light length through the torso and hips, ribs and head aligned
-lean forward as needed for the internal rotation (foot coming off floor)
-External rotation might be super minimal at first as you work on range of motion. Try to avoid compensation by opening torso too

Seated internal + external lift right

Seated internal + external lift left

-Seated with one leg out and the other bent close to the body. Adjust to most comfortable position for the exercise
-Rotate leg at hip to tap knee in. If knee can’t get to the ground that’s ok, go to your own range of motion
-Stay long/tall through the torso throughout rather than rounding
-Move with intention and control

Seated knee taps left

Seated knee taps right

-move ankles wider than knees
-press hips back towards the feet to a comfortable range of motion. Shouldn’t be painful 
-think of practicing deep squat mobility here
-keep good alignment in torso but otherwise upper body isn’t doing much here
-mindful of core and staying stable through the torso- no dipping/ arching of the back

Internal rotation rockback

-Keep movement in the thoracic spine, not dumping into low back
-Exhale to arch (cat), core stays lightly connected
-Wiggle gently side to side, keeping hips stable
-Drop chest towards the floor with control as you look up in cow
-Slow, controlled and intentional
-Don’t push range of motion to discomfort

Cat cow wiggle

Mobility single sided

Mobility

Banded deep core

Kelly

Deep core circuits (core, adductors, hip flexors + thoracic)

Deep core circuit

My back felt so good after this!! Will definitely try to do this once a week!!! Thank youu!

Rica

Adriana

Thoracic mobility

I am so much stronger through your programs. From prenatal to post partum core to lean and strong! Loving all of it!!!

Alexandra

Stephanie

Missy

Deep core + Lower body circuit (Mini loop band)

Loved this deep core workout. Added it to the end of my lean and strong class today.

Hanna

Mallory

I LOVED this one too!!! Really good after one of your quick cardio sessions!

Deep core + inner thighs (ball/yoga block/pillow)

Great basic workout. I realized that my breathing needs more attention to keep exercises correct!

Joanna

Ameera Faisal

Deep Core + a little glute work (body weight)

Core, Glutes & Thighs (band)

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Core, hip flexors + inner thighs (long band)

Doing this on its own today with no intervals but I loved this! It really targeted the core and worked up a bit of a sweat 👏🏼

Core (modified + advanced circuit available)

Deep core + mobility

The quadruped exercises were TOUGH but this one was a good one!

Deep core work

Really felt this in my core! I’ll do this one again 🤗

Core rehab (long band)

One of my favorites! Need more mobility classes in my life!

Mobility circuit (thoracic + hips)

Loved this one! Really felt it in my core 🤗

I loved this one! The leg circles BURNED 😅🔥

This really got my core feeling like it’s on fire 🔥👏🏼

Pilates/kids ball core

Angie

Collins Stone

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Lower body mobility + stability

I guess I need to do this workout more. Felt great but I clearly have no flex and could not do most of these 😂

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