Name: Playbook - Sam Sweeney - Lower body: Mobility & Recovery A
Uploaded: 2023-11-07T22:33:42.059Z
Duration: 10 min
Description: Lower body: Mobility & Recovery A

Karen

Andjela

Tiffany

Properly warmed up worked out and cooled down I’m toast!

Serena

Massive week of running and strength, I was sooo sore this helped heaps! 👍

Laura

Trying to take the time to avoid reinjuring my stupid low back

Maria

Daissy Salinas

Dianna

It was awesomely greaaaat!!!! Could feel the stretch in every inch of my legs and glutes. 🤩🤩🤩🤩

Salima

My hamstrings are always so tight this definitely helped!

Nita

Really needed this. I didn’t realize how tight my lower back and hips are

Melissa

Kristen McInerney

Angelica Reza

Hannah

Great stretch to help with my legs and ankles mobility.

Dominique

Audi

This is perfect for opening my hips up for rock climbing!!

Tanya

I needed a good hip opening mobility set!

Lindsey

Started doing mobility after my workouts, my body greatly appreciates it, thank you!

Kaylin

Kathryn Whitten

What a difference these exercises make in my overall mobility.  I feel so much looser.

Gwen

Mayra

Melia

The last two stretches and hip opener really helped! Loved this as a finisher to my post workout session!

Maranda

That felt amazing. I admit Im horrible at warming up and activation exercises as well at the stretching after a workout. So my goal is to Just Do Better because I know I Can!

Tina Fryer

Kaedy

Michelle Zabin

Focusing on recovery during reload this week.

Ellen

Julieann Cunningham

I rarely do mobility and this opened my eyes to how much more mobility I need to include in my workouts!

Allie Caruso

yangBAE

Corinna

The rotation type stretches were hard for me to get
We'll see how I do as time goes on😋

Zoey

Kessie

Different stretches than I’m used to, and they felt really beneficial.

Sean

Shawnda

Love these stretches! I’m a physical therapist and will definitely incorporate these into my clients programs!

Megan

Miranda

Just what I needed to help open up my hips!

Janelle

Lauren

Recovery post leg day of yesterday 
Toppp

Flavia

Meredith Mays

Lower Body Mobility and Recovery A:
Spend anywhere from 30-90 seconds on each movement

Spend anywhere from 30-90 seconds on each movement
1. Narrow & Wide Hamstring Stretch (standing)
2. Half Kneeling Ankle Mobility 
3. Frog stretch 
4. Pigeon pose on bench 
5. 90/90 side bend stretch 
6. 90/90 side to side mobility

- Keeping your legs straight 
- Hinge forward at the hips reaching for your toes or the floor
- Widen your stance and repeat stretching to each leg individually

Narrow & Wide Hamstring Stretch (standing)

- From half kneeling position 
- Shift your weight forward pushing your knee forward of your toes
- Work both sides

Half Kneeling Ankle Mobility

- From kneeling position and your legs bent outward like a frogs legs
- Shift your weight forward and back deepening the stretch each time

Frog Stretch

- Place your front leg onto a bench bent at 90 degrees
- Extend your back leg behind you in a long lunge
- Keeping your hips squared lean into the stretch
- Work both sides

Pigeon Pose on bench

- Sit on the ground with one leg out front bent at 90 degrees and the other to the side at 90  degrees
- Taking your arm over head bend to the side
- Return to starting position and lean forward into the stretch
- Work both sides

90/90 Side Bend & Forward Stretch

- Sit on the ground with one leg out front bent at 90 degrees and the other to the side at 90  degrees
- Pivot on your butt rotating one knee externally while the other rotates internally 
- Opening up your hip mobility

Lower body: Mobility & Recovery A

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