Name: Playbook - Project Mobility - Monday Mobility: Lower Body
Uploaded: 2023-09-18T12:48:46.510Z
Duration: 20 min
Description: Monday Mobility: Lower Body

Just what I needed it to start the day… thank you!

Lili Garcia

Get into butterfly position with your legs. Where ever you can comfortably lay your legs is fine! 

Then while trying to keep your back straight, push down on the insides of your thighs while trying to push up with your legs.

Hold this position for 10 seconds, then take a 5 second break. Repeat 5 times.

Adductor Press

This may not look like much, but when done correctly, repeatedly… it will help stabilize your knee! 

Keep the knee forward and lunge down as far as you can go without touching the ground. Then hold that position for 3-5 seconds. 

Repeat side to side 3 sets of 10.

I suggest not squatting low at the beginning. Also try to do this without hold on to something for support.

Beginner Knee Mobility

- You can rest on your elbows, or up on your hands for support and bring your knees more than shoulder width apart 

- One leg at a time keeping your knee down rotation your leg outwards 

- Squeeze and hold position for 5 seconds then switch legs

- Repeat for 3 sets of 10

* If you can get lay with your legs out in frog position even better! *

* Take as many breaks as needed *

Frog Pose External Rotation

Beginner Version 

Place your legs in two angles with your feet facing the same way. Then place your hand behind your to support yourself.

Lean back as far as you can while trying to focus on bringing both your knees down to the floor. This stretch will target the deep groin and hip muscles.

Hold this position for 5 seconds. Then switch legs. Repeat for 3 sets of 10.

Hip Flexor Mobility

Advanced Version 

Place hips in 90 degree angles with feet facing the same way.

Lay with your back on the ground, and do your best to bring your knees down as far as it can go. Hold position for 5 seconds then switch legs.

Repeat 3 sets of 10.

Hip Flexor Mobility Advanced

Finding the TFL can be difficult. This muscle is located at the top of your quads, then to the outside. 

This is a hip flexor muscle! If you sit for most of your day this muscle can cause discomfort, or feel “pinched” throughout the day. 

Gently add weight to this muscle by keeping your opposite leg up for support.

Trigger Point for the TFL

Monday Mobility: Lower Body

Tuesday Stretch: Lower Body

Wednesday Back Day

Good exercises but I prefer a continuous video to the repetitive loops.

Carla

Thursday Mobility: Upper Body

Friday Stretch: Upper Body

Weekend Mobility: Full Body

Ferdinand Peelen

Wednesday: Back

I didn’t see a rep count on the squat hamstring mobility

Lisa

Andi

Friday: Upper Body

That frog pose was hard this old body doesn't have that flexibility but I tried 😅

When I do these exercises I feel great if I miss a day or 2 I feel it.
Thanks for the workouts they really do help

Sunday Trigger Point

Thursday Mobility: Upper body

Wednesday:  Back and Core

I tried the lower body mobility and felt great once I was done. April does a great job giving a quick yet thorough description each stretch. I will be doing her daily posts!

Monday Mobility: Lower Body

Community

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