Name: Playbook - Project Mobility - Monday Mobility: Lower Body
Uploaded: 2023-11-20T04:57:24.249Z
Duration: 20 min
Description: Monday Mobility: Lower Body

- Place a yoga block between your knees

- Squeeze the block using the inner thighs and hold for 5 seconds

- Rest for 2 then repeat 3 sets of 10

Adductor Squeeze

This will work not just your hamstrings, but also your glutes and lower back.

Make sure your feet are shoulder-width apart on the band.

Grab low on the band and stand straight with knees locked. Then bend forward keeping the back and knees as straight as possible.

It’s better to bend as far as you can go in this position for the exercise to work the right muscle group. Try not to bend the back or knees to bend lower. 

Slowly bring your back straight back up. Repeat for 3 sets of 10.

Banded RDL

Sit with your arms behind you for support. 

Extend your legs in front of you more than shoulder width apart. Keep your knees straight.

One leg at a time slightly lift your leg and circle your foot in the air 5 times. Then switch legs. Mix it up and circle clockwise once then circle counterclockwise.

Repeat for 3 sets of 10 for each leg. 5 circles for one rep.

Leg Circles

- Step one leg back behind the other leg
- Bring your knee down until it reaches where is comfortable to you
- Push through your front leg to bring your back leg forward to starting position 

Repeat 3 sets of 10.

Curtsy lunge

Lay comfortably on your mat, then place the tennis ball on the muscles above your knee.

Slowly rotate your knee side to side over the tennis ball with a bent knee for 15-30 seconds.

Repeat this 2 times on each leg.

Knee TrP

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

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

Lili Garcia

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

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