Dynamic Mobility

[ss3_player bucket=”Run” video=”Mobility/legswings.mp4″ player=”vjs” height=”360″ width=”640″ expiry=”3″ autostart=”false” controlbar=”bottom” bufferlength=”10″ image=””]

Leg Swings

Keep entire foot planted as you swing the leg back and through (on both lateral and front leg swings)
Stay “proud” in the posture and stand tall throughout the movement
Kick toe to sky to stretch the hamstring on front leg swings

[ss3_player bucket=”Run” video=”Mobility/inchworms.mp4″ player=”vjs” height=”360″ width=”640″ expiry=”3″ autostart=”false” controlbar=”bottom” bufferlength=”10″ image=””]

Inch Worms

Take short “ankle” walks as far as your flexibility allows
Try to go a little farther with each repetition
If you feel a slight burning in the front of your shins, that’s ok (it means your Tibialis Anterior is working)

[ss3_player bucket=”Run” video=”Mobility/sumosquat.mp4″ player=”vjs” height=”360″ width=”640″ expiry=”3″ autostart=”false” controlbar=”bottom” bufferlength=”10″ image=””]

Sumo Squat to Stand

Feet start slightly wider than shoulder width apart
Grab underside of shoes with elbows on the inside of knees (first part)
Sit back and stick the chest out while pushing the hips forward (second part)
Keep the shoulders low while straighening out your legs and pushing your butt up to the sky (third part)

[ss3_player bucket=”Run” video=”Mobility/lungewithsamesidereach.mp4″ player=”vjs” height=”360″ width=”640″ expiry=”3″ autostart=”false” controlbar=”bottom” bufferlength=”10″ image=””]

Lunge with Same Side Reach

Remain straight up and down in your posture
Reach up to the sky with the opposite hand of the foot that’s stepping forward
The longer your step forward, the greater the stretch on the back hip flexor

[ss3_player bucket=”Run” video=”Mobility/lungewithhamstringstretch.mp4″ player=”vjs” height=”360″ width=”640″ expiry=”3″ autostart=”false” controlbar=”bottom” bufferlength=”10″ image=””]

Lunge with Hamstring Stretch

Start in “sprinter’s position” (lunge stance with hands on ground)
Keep hands on the ground and pike the hips up high while keeping the shoulders low
Entire foot planted = less hamstring stretch. Toe up in the air = more hamstring stretch

[ss3_player bucket=”Run” video=”Mobility/lateralsidebends.mp4″ player=”vjs” height=”360″ width=”640″ expiry=”3″ autostart=”false” controlbar=”bottom” bufferlength=”10″ image=””]

Lateral Side Bends

Feet about shoulder width apart and reach to the sky
Bend straight to the side
Tip – reach with the palm of your hand for an added stretch

[ss3_player bucket=”Run” video=”Mobility/hipbumps.mp4″ player=”vjs” height=”360″ width=”640″ expiry=”3″ autostart=”false” controlbar=”bottom” bufferlength=”10″ image=””]

Hip Bumps

Cross one leg over the other and “bump” hips to the side of the back leg
Move arms away from the hip you are bumping
If you’re struggling to feel this one, try increasing the cross distance of your feet (from side to side)

[ss3_player bucket=”Run” video=”Mobility/trunkrotations.mp4″ player=”vjs” height=”360″ width=”640″ expiry=”3″ autostart=”false” controlbar=”bottom” bufferlength=”10″ image=””]

Trunk Rotations

Feet slightly wider than shoulder width apart
Focus on drawing a circle with your hips
Bigger circle = better trunk mobility

Static Mobility

[ss3_player bucket=”Run” video=”Mobility/calfstretch.mp4″ player=”vjs” height=”360″ width=”640″ expiry=”3″ autostart=”false” controlbar=”bottom” bufferlength=”10″ image=””]

Calf Stretch

[ss3_player bucket=”Run” video=”Mobility/hurdlerstretch.mp4″ player=”vjs” height=”360″ width=”640″ expiry=”3″ autostart=”false” controlbar=”bottom” bufferlength=”10″ image=””]

Hurdler Stretch

[ss3_player bucket=”Run” video=”Mobility/lungequad.mp4″ player=”vjs” height=”360″ width=”640″ expiry=”3″ autostart=”false” controlbar=”bottom” bufferlength=”10″ image=””]

Lunge Quad + Hip Flexor Stretch

[ss3_player bucket=”Run” video=”Mobility/lungewithtwist.mp4″ player=”vjs” height=”360″ width=”640″ expiry=”3″ autostart=”false” controlbar=”bottom” bufferlength=”10″ image=””]

Lunge with Twist

[ss3_player bucket=”Run” video=”Mobility/pigeon.mp4″ player=”vjs” height=”360″ width=”640″ expiry=”3″ autostart=”false” controlbar=”bottom” bufferlength=”10″ image=””]

Pigeon

[ss3_player bucket=”Run” video=”Mobility/pretzellegdrops.mp4″ player=”vjs” height=”360″ width=”640″ expiry=”3″ autostart=”false” controlbar=”bottom” bufferlength=”10″ image=””]

Videos (Mobility)