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Pull Up
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Equipment:
Difficulty:
Seated Cable Row
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Difficulty:
Bent Over Row
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Swap selected exercise with existing exercise for the:
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Daily Mobility 2

Daily Mobility 2
10 mins

Hips, spine & hamstring

66dd7cc7cd202afb6cf8c62e

Play Button
Wide Stance Hamstring Rock Backs
 sets
 kg
 reps 
 rest
Notes
65e1633816b05e4709d7c6e8
Mobility
Wide Stance Hamstring Rock Backs
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set yourself in a very wide stance with straight legs
  2. Hinge at the hips and keep your back straight
  3. If you can't keep your back straight when touching the floor, use block like aids to be higher off the ground and perform the same movement
  4. Gently rock back continuously in order to push your range of motion
  5. Ensure you maintain posture throughout this movement 
Where you should 'feel it':
Primary Muscles:
Hamstrings
Hamstrings
Secondary Muscles
Wide Stance Hamstring Rock Backs muscle groups
Play Button
Lower Hamstring Guided Stretch
 sets
 kg
 reps 
 rest
Notes
65dae984a389becc369d7967
Mobility
Lower Hamstring Guided Stretch
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Start by lying on your back with the natural curvature of your lower back
  2. With 1 leg at 90 degrees and your hands behind the lowest part of your hamstring, slowly extend at the knee
  3. Only extend to however far you can keep the natural curvature of your lower back
  4. Allow your upper leg to move forward slightly as you perform this movement
Where you should 'feel it':
Primary Muscles:
Hamstrings
Hamstrings
Secondary Muscles
Lower Hamstring Guided Stretch muscle groups
Play Button
Dorsiflexion To Hamstring Stretch
 sets
 kg
 reps 
 rest
Notes
65ba222e0651febadc9220b7
Bodyweight
Dorsiflexion To Hamstring Stretch
Notes:
Key Points:
  • Guide your knee as far over your toe as possible, ensuring that your knee stays in a straight line
  • Keep your ankle in contact with the ground
  • Rock backward and extend at the front knee to activate a hamstring stretch
Common Mistakes:
  • Ankle coming off the floor
  • Knee concaving inward as you're guiding it over the toe
  • Inability to straighten the front leg with hands in contact with the floor

Exercise Notes:

Key Points:

  • Guide your knee as far over your toe as possible, ensuring that your knee stays in a straight line
  • Keep your ankle in contact with the ground
  • Rock backward and extend at the front knee to activate a hamstring stretch

Common Mistakes:

  • Ankle coming off the floor
  • Knee concaving inward as you're guiding it over the toe
  • Inability to straighten the front leg with hands in contact with the floor
Where you should 'feel it':
Primary Muscles:
Hamstrings
Hamstrings
Secondary Muscles
Calves
Dorsiflexion To Hamstring Stretch muscle groups
Play Button
Single Leg Froggy
 sets
 kg
 reps 
 rest
Notes
656f9b4473d4b8e3cc244de2
Bodyweight
Single Leg Froggy
Notes:
Key Points:
  • Set up one leg with knee and foot pointed outward
  • Extend other leg and point foot upward
  • Rock back gently to activate stretch through adductors, groin and hamstring
Common Mistakes:
  • Not flaring both foot and knee outward
  • Lack of extension for the primary leg
  • Losing spine angle/posture when rocking back

Exercise Notes:

Key Points:

  • Set up one leg with knee and foot pointed outward
  • Extend other leg and point foot upward
  • Rock back gently to activate stretch through adductors, groin and hamstring

Common Mistakes:

  • Not flaring both foot and knee outward
  • Lack of extension for the primary leg
  • Losing spine angle/posture when rocking back
Where you should 'feel it':
Primary Muscles:
Hamstrings
Hamstrings
Secondary Muscles
Single Leg Froggy muscle groups
Play Button
Single Leg Froggy & T-spine Rotation
 sets
 kg
 reps 
 rest
Notes
65a76ba0cf9b6bbe7953dfd7
Bodyweight
Single Leg Froggy & T-spine Rotation
Notes:
Key Points:
  • Set knee and feet of bent leg flared outward
  • Extend the other leg to a straight position where the adductors and hamstring are engaged
  • Thread the needle and open up your spine as much as possible with great shoulder turn
Common Mistakes:
  • Foot not flared outward with bent knee
  • No pressure backward to engage adductors and hamstring
  • Performing the t-spine rotation too quickly

Exercise Notes:

Key Points:

  • Set knee and feet of bent leg flared outward
  • Extend the other leg to a straight position where the adductors and hamstring are engaged
  • Thread the needle and open up your spine as much as possible with great shoulder turn

Common Mistakes:

  • Foot not flared outward with bent knee
  • No pressure backward to engage adductors and hamstring
  • Performing the t-spine rotation too quickly
Where you should 'feel it':
Primary Muscles:
Hamstrings
Hamstrings
Secondary Muscles
Lats
Single Leg Froggy & T-spine Rotation muscle groups
65e1633816b05e4709d7c6e8
65e1633816b05e4709d7c6e8
Wide Stance Hamstring Rock Backs
Wide Stance Hamstring Rock Backs
3
3
1
3
m 
0
s
 rest
65dae984a389becc369d7967
65dae984a389becc369d7967
Lower Hamstring Guided Stretch
Lower Hamstring Guided Stretch
3
3
1
3
m 
0
s
 rest
65ba222e0651febadc9220b7
65ba222e0651febadc9220b7
Dorsiflexion To Hamstring Stretch
Dorsiflexion To Hamstring Stretch
3
3
1
3
m 
0
s
 rest
656f9b4473d4b8e3cc244de2
656f9b4473d4b8e3cc244de2
Single Leg Froggy
Single Leg Froggy
3
3
1
3
m 
0
s
 rest
65a76ba0cf9b6bbe7953dfd7
65a76ba0cf9b6bbe7953dfd7
Single Leg Froggy & T-spine Rotation
Single Leg Froggy & T-spine Rotation
3
3
1
3
m 
0
s
 rest
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