My Complete LOWER BODY Mobility Routine

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Test #1: Anterior Loaded Squat (5 reps, 3 sets)
Grab a dumbell, squat to full depth
Hold at bottom for a few secs before ascending.
After, drop dumbell and bounce in the hole,
getting comfortable down there.

Hip Flexor Stretch (2x per side, hold 30 seconds)
Put band beneath glute
Remain upright, attempting to squeeze glute
as you slowly rock forward and back

Hip Capsule Mobility (2x per side, hold 30 seconds)
Put band in x-pattern around ankle
Move far enough away to feel a stretch
Lay down and let the hip be stretched.

Spine/Hip Mobility (Cat/Camel 2 sets 10 reps)
Go prone and extend/flex your spine while
tilting your pelvis
Keep your core lightly braced.

Lower Back Mobility (1 set 8 reps per side)
Lay down, knees together, feet together,
drift your knees to either side, keep your arms
open in a cross position

Hip Mobility Test (2 sets 8-10 reps)
Assume a wide prone squat position
Keeping a neutral spine, gently rock
back and forth, achieving as low of
a depth as possible

Glute Lacrosse Ball Work (30 secs both sides)
Place lacrosse ball on outside of glute.
Cross leg and roll on tight areas

Thoracic Mobility (hold a few secs each vertabrae)
Place “peanut” underneath lower vertabrae
Flex up (as if doing a crunch) putting pressure
on the lacrosse ball. Hold for a few secs and
then shift the “peanut” up one vertabrae at
a time. Repeating.

Dorsiflexion Ankle Mobility Test
With a staggered stance, stand six inches-one foot
away from the wall. Keeping the back leg straight,
bend at the knee with the lead leg, attempting
to push as far forward as possible, while remaining
upright.

RETEST Time
Squat to depth again, shift side to side at the bottom
of the whole (testing internal/external rotation of
the hip). If hips/back/knees/ankles feel great…you
are done.

Items USED HERE
A lacrosse ball is a cheap ball you can get from any
sporting goods store. Here is one example (I am
not endorsed): http://www.roguecanada.ca/rogue-lacrosse-balls?gclid=Cj0KEQjw_IKiBRD7rPqut_OZ4qgBEiQASm4GAglsERKuS227QEniaIbGRnXDATVdDcFy9tvQkHWD6j0aAg1I8P8HAQ

A resistance band is a useful tool for stretching
various parts of your body with accommodating resistance
(again not endorsed, I actually used a local Canadian company’s
resistance band in this video)
http://rubberbanditz.com/resistance-bands/agility-resistance-band/

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