Name: Playbook - Sarah Herse - Full body mobility routine
Uploaded: 2024-03-20T21:08:54.911Z
Duration: 15 min
Description: Full body mobility routine

A. Full Body Mobility Routine x 4 Sets:
A1. Kang Squat x 10 reps
A2. Ground to Sky Reaches (slowly) x 10 reps 
A3. Banded Good Mornings x 10 reps (perform with just body weight if you don't have a band)
A4. Banded or object Overhead Press Hold x 20 seconds 
A5. Reverse Snow Angel x 10 reps

A. Full Body Mobility Routine x 4 Sets:
A1. Kang Squat x 10 reps
A2. Ground to Sky Reaches (slowly) x 10 reps 
A3. Banded Good Mornings x 10 reps
A4. Banded Overhead Press Hold x 20 seconds
A5. Reverse Snow Angel x 10 reps

- Stand with feet shoulder-width apart
- Keeping your back straight, bend at the hips to lower your torso forward until it’s parallel to the floor. This is the good morning portion.
- Maintaining a straight spine, sit back by bending your knees and dropping your hips until your thighs are parallel to the floor. This is the back squat portion.
- Extend your knees and raise your hips until your torso is parallel to the floor, returning to the good morning portion.
- Raise your torso until your hips are fully extended.

Kang squat (bodyweight)

*Take these slow and really reach up*

- With a shoulder-width stance 
- Reach down and touch the ground (as low as you can)
- Then reach up as high as you can to really get a good stretch.

Ground to sky reach

*If no band available can perform body weight, or very light weight*

- Stand on a band with your feet equal distance apart (about shoulder width or a little wider) and put other side of band behind your neck.
- Grab the band at roughly shoulder level and pull up slightly to reduce tension on your neck.
- Begin the movement by unlocking your knees and hinging back into the hips while keeping your spine neutral.
- Drive through the whole foot as you extend the hip back to the starting position.
- Repeat for the desired number of repetitions.

Banded good morning

*If no band, hold an object overhead to work on stability*
*If using band - pause for 3 seconds at the top*

- Stand with both feet on the center of the band, hip width apart.
- Bring the other side of the band to shoulder height with palms facing away from you and elbows pointed to the ground.
- Driving through your feet without the use of legs (or dip movement) press arms straight up keeping shoulders down (don't get into a shrug position).
- Slowly lover back down to starting position to complete the rep.

Banded overhead press

- Lay your front side on the floor and stretch out the arms to the front with the palms pointing towards the floor and legs stretched out with your toes on floor.
- Lift your chest, arms, and legs so they hover over the floor and move the arms in an "snow angel" motion until they reach behind you (as far as comfortable) 
- Slowly return to starting position to complete rep
*Legs, chest, and arms should stay off the ground during the entire rep

Full body mobility routine

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