Name: Playbook - Sam Sweeney - Lower body: Mobility & Recovery B
Uploaded: 2023-11-07T22:33:42.094Z
Duration: 10 min
Description: Lower body: Mobility & Recovery B

Katie

Dr M

Hannah

Amie

It was great, definitely need to work on my flexibility.

Fiorela

Amanda

Always love this on my active rest days.  Such a good stretch!! ❤️

Such a good lower body recovery. I needed that so bad I went through it twice before bed!

Keara

yangBAE

Great way to start a Sunday!! Self care!! ❤️

Kessie

Haley

Anna

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

Spend anywhere from 30-90 seconds on each movement 
1. Standing Calf Stretch 
2. Squat sit ankle mobility 
3. Kneeling Bench Quad Stretch 
4. Band assisted Falling Tower 
5. Runners stretch with T-spine rotation 
6. Cossack Squat Stretch

- Place your toes up onto a surface
- Keeping your heel grounded
- Shift your weight forward stretching your calf
- Work both sides

Standing Calf Stretch

- Sit into a deep squat
- Shift your weight side to side
- Pushing your knees forward of your toes

Squat Sit - Ankle Mobility

- Place your back foot onto a bench
- Lower your knee to the floor
- Shift your weight forward and back enhancing the stretch 
- Work both sides

Kneeling bench Quad Stretch

- Holding a band attached to a rack
- Kneel with your knees and feet wider than your hips
- Use the band to slowly lean your upper body back and down to the floor

Band Assisted Falling Tower

- Step forward and lunge down into a half kneeling position
- Place your hands on the ground just inside your front foot
- Raise your arm overhead as you rotate your chest toward your front leg
- Lower back down and raise the opposite arm overhead twisting your chest away from your front leg
- Lower back down and push your knee forward of your toes 
- Step back and in to starting position
- Repeating the sequence on the opposite side

Runners Stretch with T-spine Rotation/Extension

- Begin with your feet in wide stance, and toes slightly turned out
- Keep one leg straight and bend at the knee, reaching your hands in front of you 
- Push your hips back as you come down
- Stay low in the stretch
- Repeating from side to side

Lower body: Mobility & Recovery B

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