Name: Playbook - Taylor Mei - Ankle & Hip Mobility Routine
Uploaded: 2023-02-01T14:28:13.789Z
Duration: 10 min
Description: Ankle & Hip Mobility Routine

Vishnu

Love this mobility! Great for pre squatting

Kelsey

Lizbeth

Achilles heels crouch was hard! Great stretch routine!!

Demi Wang

Randall Family

Harder than I thought it would be! But I enjoyed it!

Matt

Ashlyn

I put a block under me bum for the Cossacks as you suggested.  Can’t say that I like them but I could see my self growing to like them.  Legs all warm and ready to jump on my bike!

Kiee

Kassandra Tamminga

I hadn’t done the ankle/foot mobility in awhile. But, I hoping to keep it up. My ankles and feet feel nice and stretched. Even my shins a little bit.

Khalilah

Alessia

Maria

Lana

Mailin

A routine dedicated towards anyone wanting to increase their ankle & hip flexibility!Whether is for day-day life or if you have the goal to achieve your first pistol squat! Aim to perform this routine at least 1-2 Times a week! Stretching should never be painful or sharp, only stretch within your current ROM.

-Stand on one leg as you raise one knee into the air and rotate your knee externally 
-You can also rotate it externally and to the front

Standing Hip Rotations

-Stand on one foot with your arms out at your sides for balance
-Kick the other leg out to the front

Front Kicks

-Stand on one foot with your arms up for balance
-Kick one leg out to the side laterally 
-Return your leg back to the starting position

Standing Lateral Kicks

-Get into the bottom of a sumo squat
- Reach above you into the air with one arm and hold position

Sumo Squat w WGS

- Elevate one foot 
- Lean forward pushing your knee forward of the toes
- Maintaining your heel on the box stretching your ankle

Leaning Front Ankle Mobility

- Get into a low and deep lunge 
-Bend your back leg up and reach around grabbing your foot with the arm on the opposite side of your leg to extend the stretch

Lunge - Hip Flexor

- Get into a low lunge position with the front leg on the ground bent at 90 degrees
-Keep your torso upright

Pigeon

-Get into the bottom of a Cossack squat 
-Rotate towards the extended leg and drop the high knee to the ground as you do
-Rotate back to the starting position

Cossack with Internal Rotation

- Place the front half of your feet into an elevated surface 
- Crouch down dipping your heels slightly

Crouched Achilles Stretch

- From kneeling position 
- Place your toes on the ground and flex your foot forward bending your toes and foot back

Kneeling Planter Flexion

Ankle & Hip Mobility Routine

Need variation for some stretch that are hard for beginner like hip flexor while grabbing legs and pigeon. Other are easy to ajust if needed.

André

Shaleak Chism

Good it’s gonna take some practice for me to get the range I need to reach where you are.

Davia-Rae

Everyday stretch routine

Amazing quick mobility stretch. I’m already starting to sweat before my workout!

Cassie

Nesma

The first video is bugged but the rest is great

Vari

Upper body mobility routine

Hillary

Dustin

The movements felt challenging and now that I finished them my lower back feels more relaxed!

Kamana

Lower body mobility routine

Anita

I liked that you were instructed all the time and didnt have to out in the next exercise!

Viktoria

Amber

Split Progression Routine

I did it, but not half as graceful as you 🤣

Nadine

Step 13 was very difficult to attempt. How can I build up to that? My bent leg refuses to face outward 😅

Marcy

The app could be better structured as having to click through each exercise is a bit annoying. Everything else is wonderful

Ankle & Hip Mobility Routine

Community

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