Name: Playbook - Roydian Chan - Lower body joint alignment
Uploaded: 2021-01-18T11:48:20.639Z
Duration: 30 min
Description: Lower body joint alignment

Luis Arturo

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. 

🙏

ryan

The exercises were hard for me but I really liked it! I like balancing exercises because my body is not good with it and I want to develop it more. Thank you for your workouts!

Derrick

It was awesome, but I do enjoy how you verbally cue the movements step by and explaining into to detail so that would be very helpful. I also don’t mind the hard breathing while you do the exercise but Vinnie likes to clown on it.

FABIAN

Good but are there going to be new workouts ?

Jamie

Great leg movements and I loved the incorporation of trunk twists within the workout!

Zachary Perez

A mix of self-massage and mobility techniques to relieve pain and tightness in the knees and lower back. One massage ball required.

[60s per side] Roll the bottom arch of both feet for 60 seconds each. Spend more time on tight spots. As the ball rolls towards your heels, extend your toes upwards.

Ball release on feet

[10 per side] Begin in a single leg stance. Hinge over and reach your opposite hand towards the foot on the ground. Return to single leg stance. Complete 10 reps on each leg.

Single leg reach

[60s per side] Roll the length of each calf muscle for 60 seconds each. Spend a little bit more time on tight spots.

Ball release on calves

[10 per side] Begin in split stance position. Hold a squat position and rotate your torso both directions without losing balance. Stand back up into split stance position. Repeat 10 reps.

Split squat trunk rotation

[60s per side] Roll the length of shin muscles on both legs for 60 seconds each. The muscle is located on the outer portion of the lower leg, or on the outside edge of the shin bone. Roll from the top of the ankle to the base of the knee. Spend more time on tight spots.

Ball release on shin

[10 per side] Balance in single leg stance. Balance with the heel slightly lifted off. Place the heel back on the floor, and step backwards into a split squat position. Do 10 reps each.

Split squat to single leg

[60s per side] Position the ball on the top outer corner of the glutes and begin rolling around scanning for tight areas. When you find a tight spot, sit deeply into it, and perform 3 clam shells. Spend 60 seconds on both sides.

Ball release on glutes

[10 per side] Begin in ready position. Step behind your body and turn your trunk and neck to the same direction.

External hip steer

Lower body joint alignment

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.

Mehdi

At home body weight workout

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

Anytime mobility for chair sitters

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

Lower body joint alignment

Community

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