Full Body Mobility / Week Three X Session Two

Workout overview

Part I: Dynamic stretches and activation exercises

Part II: Static stretches

1. Ankle mobilization A

1. Ankle mobilization A
30 secs (each side)

1. Ankle mobilization A

2. Anke mobilization B

2. Anke mobilization B
30 secs (each side)

2. Anke mobilization B

3. 90-90 hip openers

3. 90-90 hip openers
8 reps (each side)

3. 90-90 hip openers

4. Toe abductions

4. Toe abductions
8 reps

4. Toe abductions

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. Straddle stretch

6. Straddle stretch
Hold for 20 secs

6. Straddle stretch

7. Plantar flexion hold

7. Plantar flexion hold
Hold for 20 secs (each side)

7. Plantar flexion hold

8. Leaning ankle stretch

8. Leaning ankle stretch
Hold for 20 secs (each side)

8. Leaning ankle stretch

9. Front leg elevated pigeon stretch

9. Front leg elevated pigeon stretch
Hold for 20 secs (each side)

9. Front leg elevated pigeon stretch

10. Front leg elevated hamstring stretch

10. Front leg elevated hamstring stretch
Hold for 20 secs (each side)

10. Front leg elevated hamstring stretch

CONGRATULATIONS!