Name: Playbook - Project Mobility - Weekend Mobility: Full Body
Uploaded: 2023-11-20T04:43:17.502Z
Duration: 25 min
Description: Weekend Mobility: Full Body

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

- Sit in your mat with your legs in two 90 degree angles 

- Start with one side by bringing one arm up and over reaching to the opposite side and hold for 15

- Switch and lean to the other side for 15 seconds 

- Then switch legs around and repeat same stretch for both sides 

- Repeat stretches 3-4 times switching hips around

90/90 Back Mobility

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

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

Sit on the ground with one yoga block on your mid-upper back. ( This will be the back side of your chest area )

Then extend your arms behind you as far as they can go. Hold position for 15 seconds. Then squeeze your core and use that to bring your arms back up. 

Repeat for 3 15-second holds.

Tip: Only use two yoga blocks to stretch on if you are already comfortable using one.

Assisted Back Stretch

- Take a yoga block or a large rolled towel and place that at your sacrum ( Top of glutes)

- Using your shoulders inch your upper back up as far as you can

- Feel slight traction in your low back and hold position for 60 seconds

Assisted Low Back Stretch

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

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!

Weekend Mobility: Full Body

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