Full Body Mobility / Week Four X Session Two

Workout overview

Part I: Dynamic stretches and activation exercises

Part II: Static stretches

1. Standing hip rotations

1. Standing hip rotations
10 reps (each side)

1. Standing hip rotations

2. Ankle mobilization A

2. Ankle mobilization A
30 secs (each side)

2. Ankle mobilization A

3. Adductor rocks

3. Adductor rocks
10 reps (each side)

3. Adductor rocks

4. Cossack squats

4. Cossack squats
10 reps (each side)

4. Cossack squats

5. Banded PNF hamstring stretch

5. Banded PNF hamstring stretch
10 secs static / 10 secs resist x 3 repeats

5. Banded PNF hamstring stretch

6. Leaning ankle mobility

6. Leaning ankle mobility
Hold for 20 secs

6. Leaning ankle mobility

7. Deep squat hold

7. Deep squat hold
Hold for 20 secs

7. Deep squat hold

8. Frog stretch

8. Frog stretch
Hold for 20 secs

8. Frog stretch

9. Straddle stretch

9. Straddle stretch
Hold for 20 secs

9. Straddle stretch

10. Front lunge rocks

10. Front lunge rocks
20 secs (each side)

10. Front lunge rocks

11. Front lunge hip flexor

11. Front lunge hip flexor
Hold for 20 secs (each side)

11. Front lunge hip flexor

CONGRATULATIONS!