Name: The Perfect Lower Body Mobility Routine (You Only Need 5 Minutes!)
Uploaded: 2024-12-01T07:47:49.000Z
Duration: 14 min 59 s
Description: Thousands of YouTube videos with English-Chinese subtitles! Now you can learn to understand native speakers, expand your vocabulary, and improve your pronunciation...

All right, all right, all right, all right, all right, all right.

We're about to hit our daily mobility work, but we are sore.

We've gone through squats earlier this week, so our legs need a little bit of extra TLC.

Yeah, my legs are very stiff, so I'm excited to do this.

And today, we're just going to show you our current favorite lower body mobility routine.

As long as you choose the right drills, do them mindfully with intention, you do that consistently over and over again over the long haul.

You don't really need these 30 to 40-minute long routines.

But today, we're going to show you exactly how to do each movement.

We're going to walk you through the drills, and we're going to give you some little tips and tricks along the way that are going to help you to feel like you can do them successfully.

We'll also give you some modifications so you can meet yourself where you're at in case you look at it and you're like, I could never do that.

We're going to make sure that you feel taken care of, and you can do this right along with us.

All right, so first up, let's get into a 90-90 hip switch.

So I'm going to get my legs into two 90-degree angles.

So that front leg is in a 90-degree angle, and the back leg is in a 90-degree angle.

And then from here, this is our start position, I'm going to keep my arms in tight and keep my feet where they are.

And I'm going to bring my knees up and over so I get into a 90-90 position on the other side.

So we're just basically kind of trying to sink in here, trying to relax here, and then flipping over to the other side.

That rotation and that movement through my hips always just feels really, really good.

You're going to be scooting all over the place.

All you need to do is, as you're going through it, just feel free to adjust in between reps.

Now, if you want to modify this one at all, all you need to do is place your hands down on the floor as you're going through your rotation.

So you just lean back a little bit, and then at the top, you can kind of bring yourself back to normal, and then lean back a little bit like that.

Sometimes, if I'm really sore, that's all it really takes for me.

You can just go back and forth like this.

You're still getting internal and external rotation, no matter how you slice it.

So just as long as you're going through this rotational movement, you're getting all the  What's next?

So next up is going to be the couch stretch.

You're definitely going to want something for your knee here, a rolled-up yoga mat, a pillow if you're at home, or what we have are AirX mats.

These are super comfortable to put our knee on.

But basically, you're going to find a wall, get the pad close to the wall, and you're going to get your shin all the way up against the wall.

We actually call this the shin-on-wall quad stretch, just to make it pretty plain and  A lot of people, when you say that, think that you're saying S-H-I-T-on-wall, which is very different from what we're doing.  Shin-na.

I think we should call it the couch stretch.

But anyway, you're going to get your shin-na on the wall, and you're going to stride this foot forward.

You're going to bring your hips down towards the floor.

I'm squeezing my glute here to get even a little bit more, and it's really going to open up your hips, open up your quads, your hip flexors.

It's going to feel really nice, especially if you've had a tough leg day, if you've gone through a field workout like we did the other day.

And you can either hold it here, or sometimes I like to oscillate back and forth.

So I'll go in, I'll squeeze my glutes for a couple seconds, hold for a couple seconds, and then relax.

Now level two is not for the faint of heart.

You're going to come all the way up onto your knee here, and get all the way up.

But basically, what you don't want to do is arch your back to get here.

You really want to get hip extension, so driving your hip through, squeezing this glute, and holding right here.

I'm reminding myself as I remind you, or tell you, because it's very common to, when you get into a stretch that feels a little bit intense, to hold your breath, but that actually creates more tension, which actually makes the stretch harder.

So the more that you can try to relax, breathe, especially more in your diaphragm, take the breath out of your neck and your chest, everything's going to relax a little, and it'll help you get into this stretch a little bit better.

So just coming down here makes me feel like I can get a good stretch without creating all that extra tension.

Most of us are in this posture all the time.

So to be able to bring one leg back and really get a good stretch there is going to open up your hips majestically.

So this side is funny, because anytime you post this drill on Instagram, and I'm doing the level two version, people freak out on Instagram in the comment section.

So this one is really, really tight for me, and I'm feeling like I'm having a hard time getting my hip to even come forward.

So something you can do if you're in the same boat is actually move your knee a little bit further away from the wall.

So if you can't fully get into this position, you can just bring that knee forward a little bit.

So your toes are on the wall, but maybe not your full shin.

And then you can get into it a little bit more easily.

It's a little bit less intense throughout the quad and the hip flexor.

I'm very competitive, especially with myself.

And so I do find myself being like, if I could do this last week, I should be able to do it this week.

But this week, we have had more football practices, we've lifted a little bit more consistently, and I'm just tighter.

And so to not put myself down for the fact that I'm doing a modification and just realize that this is what I need today, that's really important.

Let's go left foot back, right foot forward.

Come on, Lauren.  So this is going to be the modified version.

If you've had trouble with Bulgarian split squats, where it feels like your back leg is killing you, it might be worthwhile to do this stretch, especially this one right here, where you can really mobilize the position first, get comfortable, and then go into your Bulgarian split squats.

But basically, you can see couch stretch all the time online, on Instagram, but there's so many different ways to regress it while still getting the same movement pattern in.

You're getting the hip extension, so plenty of ways to modify to meet yourself or your athlete.

Next up, we are going to loosen up the hamstrings a little bit, backs of your legs, and so we're going to do what's called an elephant walk.

I actually have no idea who called it that first or why it's called that.

Jason was like, maybe we should come up with another name, but I don't know what else to call it.

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The Perfect Lower Body Mobility Routine (You Only Need 5 Minutes!)

crucial

intense

grab

stretch