Name: Playbook - Sally McRae - Lower Body Mobility
Uploaded: 2023-07-12T14:26:17.698Z
Duration: 15 min
Description: Lower Body Mobility

Zachary

Jack Sayles

Really needed this after yesterday’s long run.

Kayla

Just what I needed after a 80km race on Saturday, thank you!

Nancy

Hits all the different areas. Excellent mobility workout!

Jessica Southers

Had to pull a bunch of different excises together and this seemed to fit the best. Minor surgery yesterday has me doing very little today.

Natty

Ngina

Maia

So helpful after a particularly sore day.

Emily

Should have done this after last nights run as well as now.

Jessica

Keeping things loose after my 100 miler that turned into a 100k.

loved this- ankle mobility is something i struggle with so hopeful these will help! thanks Sally and team 🙌

Rosie

Kristi

That was a good stretch session. I didn't realize how tight my muscles were.

Terri Bratton

Kristina

That was good confirmation I need to do more 😉

Wayne

Laura

It is the world's greatest stretch, followed by the "oh momma" hip opener. Ha!

Katelynn

Nora

Wasn’t able to do the first one a few weeks ago but now I can! My hip and ankle feel so much better!  Thanks so much!!

Cassandra Swickert

Rustie

I never took time to properly stretch or do mobility, that was before Sally showed me how important it is!!!

Julie

Hi Sally!! I love this mobility shesh at the begining of a workout. Could you add a timer to the deep hip stretch?? Thanks!

Walden

Very nice! But would be helpful to have some sort of modification for the deep hip stretch. That one was super advanced!

Love these stretches. I cannot figure out how to start the timer to scroll through automatically. I had to manually start and back out of each exercise. I must be missing something!

Tracy

This is awesome. My postpartum bod is singing. Thanks Sally!

Jaime

Amber

Liz Usedon

Carolyn Forbes

Great!  Not the normal stretches everyone does

Felt good to get a little mobility in today after a harder workout yesterday!

Sloan

Brooke

Michelle

My all time favorite mobility workout!! Love this one

Rachel

A little pre run stretch. Won’t do too much with the adductor issue.

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

Manon

Some of those stretches feel so good! 🤩

Frannie

Hip Mobility-No equipment

Tori

🙌🏽🙌🏽🙌🏽🙌🏽🧜🏾‍♀️👟🎉💫

Dolores “Doe” Restrepo Macias

Rebekah

Pre-Run/Race Dynamic Stretching Routine

Nice session to get ankles flowing and stretch out  calves 👌

Karen

Just what my ankles and feet needed first up this morning 😊

Megan

Susan

Ankle Mobility+ Foot Strength

Mobility & Strength for Calves, Ankles, Feet

Paul

Melissa

Post-Run Stretch Routine #1

Elizabeth

This was a little spicy, I only have a trigger point foam roller, but my body already feels more relaxed and open. Gotta say though the scapular rolling caught me by surprise, I had no idea I carried so much tightness there 🥵

Linda Rasch

Why is foam rolling soooo painful 😵‍💫

Donna

FOAM ROLLER SESSION

My shins (it felt like the muscle and nothing serious) were hurting before I did this, and now it feels so much better!!

Lower Body Mobility

Community

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