Name: Playbook - Sally McRae - Lower Body Mobility
Uploaded: 2025-11-27T17:50:44.922Z
Duration: 15 min
Description: Lower Body Mobility

Loved this routine after a lower body workout! I would love to see an upper body mobility routine too!

Megan

Really enjoying the mobility work its something i didnt do regularly before getting your app.

Ngina

Love doing these for my mobility training

Some of those exercises were  new! I enjoyed them.

Karen

Michelle

Cori

Zachary

Awesome exercises to loosen up my legs after yesterday's strength sessions and sitting today at work! Thanks Sally

Mary

Just what I needed after this weekends long run.

Rustie

shanah Michele

amazing! Ive been dealing with some minor overuse injuries in my first ultra prep, and these mobility routines have helped so much.

Layla

Excellent for the tightness I felt in my legs.

Great after feeling like my legs were heavy

Kira

Nathalie

Felling loose! Thankful to have this available to me before I lift each morning!

Done. Trail work day today. Swapped rocking figure 4 for Superman’s and toe crunches.

Jack Sayles

Never a bad idea to work on mobility 😎

josh

I am so not flexible anymore which is probably why I’m sore after running. I’m not a fan of yoga but I like stretching. I need this every day!!

Denise Eastman

Jenifer

I hoped to hear Sally talking us through the exercises.

Raheleh

Excellent! Great mobility workout, perfect for us runners!!

Inaruns4prs&

Long weekend of helping at a race. Needed a good stretch.

Added alphabet to left ankle and toe crunches to both feet. Time to go to the gym.

Feeling fresh and like energy can move through my body again.  Thank you!

Laura

7 days since I rolled my ankle during my 50 miler. Added the alphabet with my feet and toe crunches.

Alison

I always look forward to doing these. They just feel so good.

Saturday before a big race, time for a short run.

A very slow start to the day, time for food and a run.

All of these feel really good! Especially after leg day! 💪🏼

Alexandra Casi

Kelly Phillips-Henry

Saturday stretch done, time to eat and run.

Woke up feeling like the tin man. Now, I feel amazing!

Carrie

Working on just getting my mobility back after the 100 last weekend.

I wish the timer would automatically match the time of the set. Maybe I just haven’t figured this out. This is my literal first workout on here.

Ariel

Jessica

Getting ready for a big race, this is so perfect during taper!

Open up the hips, loosen hamstrings, ankles and calves. This routine is perfect before a lower body weight routine or before or after a run/cycle.

Work this into your schedule a few times a week. No equipment needed and easy to do right there in your living room.

Do each movement for 60-90 seconds on each side. Allow yourself to relax into the stretches, don’t go fast, but DO pay attention to where tight.
Let your body talk to you.

Timing is broken up into two 60 second rounds, so allow yourself to flow for 1 min from foot to foot then rest and do it again. 

No need to count reps.

World’s Greatest Stretch

Do two 60 second rounds at a steady, slow controlled pace. 

Keep feet flat and drop hips as you shift side to side.

Deep Hip Stretch

Get legs into 90 degree angle and straighten torso, drop legs side to side for 60 seconds, rest then repeat

90-90 hip stretch

Reaching up will get you into a deeper stretch. Keep foot flat on floor and try to get knee past big toe, if this is too tight, don’t force it, but know you can work on continually stretching/mobilizing this area. 

Do 60 seconds on each leg

Hip & Ankle stretch

You can do this on your back too, but this rocking figure four will also target ankles and allow you to push into the stretch a bit more.

Do 60 seconds each side.

Rocking figure four

Use your hands to keep foot flat on the ground as you gently rock back and forth.

Do 60 seconds each side

Ankle Focus

Lower Body Mobility

Shelly Miller

Christina

Really enjoying the hip mobility. Something i didnt do much of so will definatly try and do as often as i can.

Hip Mobility-No equipment

Really mellow mobility and stretching, like adding some simple movement in between (walked backwards)

Tyler

This was sooo good four days post 50 miler!!!

Valerie

I loved it. Been really down on myself
For not training . This is a great recovery series. Thank you! I feel much better!

Lower Body Mobility

Community

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