Name: Playbook - Project Mobility - Weekend Mobility: Full Body
Uploaded: 2023-09-26T13:12:08.850Z
Duration: 25 min
Description: Weekend Mobility: Full Body

Ferdinand Peelen

Start with your legs out in two 90 degree angles. Place a pillow or yoga block under your glutes if needed.

Stay in the 90/90 position and using your hips bring yourself up on your knees, then slowly sit back down.

Rotate to the other side keeping your butt on the ground bring your knees up and switch them to the other side. 

Repeat this motion for 3 sets of 10 for each hip.

90/90 Advanced

Do your best to try this without holding on to something for support. Use the strength in your feet to do the exercise for you. That way you can gain good ankle and foot stability.

If at first you don’t succeed, take a breath and try again!

Ankle Mobility

- Position yourself with knees and hands shoulder width apart on your mat

- Focusing on your hips only, tuck your tailbone inwards and hold position for 5 seconds 

- Then push your hips upwards and slightly bring your head up

- Hold position for 5 more seconds then switch again

- Repeat 3 sets of 10
One position is 1 rep

Cat To Cow

Get yourself on all fours, arms and legs should be shoulder width apart.

With your knee bend bring one leg out and squeeze for 2 seconds. Then bring your knee back down.

Repeat this with both hips 5 times on each side for 3 sets.

Abductor Mobility

- Start with your knees and hands on the mat, shoulder width apart

- Brace your core by trying to bring your belly button to your spine 

- Lift your knees slightly and hold that position for 10-15 seconds 

- Repeat for 3 sets of 10

Bent Knee Plank

Weekend Mobility: Full Body

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

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

Lili Garcia

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!

Weekend Mobility: Full Body

Community

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