Name: Playbook - Roydian Chan - Anytime mobility for chair sitters
Uploaded: 2021-01-18T11:47:16.882Z
Duration: 20 min
Description: Anytime mobility for chair sitters

The timing doesn’t match up. It’s 120 minutes per exercise. I’m guessing it supposed to be seconds based on the description. The exercises are great!

Karina

Jamie

ryan

More specific stretches instead of foam rolling

Melissa

A mix of self-massage and mobility techniques. Foam roller required.

[60s per side] Position the foam roller in the mid belly of the quads, located at the front of the thigh. Use the opposite knee, and both forearms to move the body up and down the roller.

Roller release on quads

[60s per side] Position the roller in the middle of your inner thigh. Use the opposite leg and both forearms to pull the body side to side on top of the roller.

Roller release on groin

[4 per side] Position yourself in a kneeling position beside a wall. There should be 2 inches of space between your shoulder and the wall. Place the outside knee on the ground. Plant the inside foot firmly on the ground. Maintain a tall and stable position as you draw a big circle on the wall with your inside arm. Turn your head to follow your hand as you draw the circle.

Kneeling wall circles

[60s each side] Position the roller on the right side of the belly. Straighten your right leg while keeping your chest high. Position the left knee and both forearms on the ground. Use the left knee and forearms to pull the body up and down the roller. Roll from the top of the pelvis to the base of the ribs. Breath regularly.

Roller release on abs

[60s per side] Position the roller in the mid back and carry your head with both hands. Roll from the mid back up towards the base of the neck. Breath regularly.

Roller release on upper back

[10 per side] Step right leg back to open up the front of the hips, hold the lunge position while driving right arm overhead. Reset to standing position before doing the left side.

Back lunge overhead stretch

[10 per side] Begin in single leg stance, kick your elevated leg back and bend your spine forward, forming a straight line from the elevated heel all the way to the top of your head. Drive your hips forward and return to single leg stance.

Single leg hip drive

Anytime mobility for chair sitters

Rowan

It was incredible. I stopped a little early because my joints were getting used to some of the newer workouts but I feel excellent post workout.

Luis Arturo

Mehdi

At home body weight workout

I’m just getting back into exercising after a while and it was harder than I expected! I’m excited to start healing my knees after too much strain being a softball catcher for 8 years!

Mattison

love it man, but it's been a while, need something new. 

🙏

Lower body joint alignment

Ensar

Great active recovery work. Glad you’re on this platform my dude!

Bradley

Nice workout, really enjoyed how you broke down all the exercises and then brought it together in the end! Do you post workouts here often?

Stijn Eriksson

Kettlebell training

It was more challenging then it seemed, loved it!

I've had issues with my lateral meniscus and I can tell this workout will help improve my stability and decrease risk of future injury

Courtney

May be add explanation why this move is good

Anytime mobility for chair sitters

Community

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