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Pull Up
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Difficulty:
Seated Cable Row
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Bent Over Row
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Daily Mobility 5

Daily Mobility 5
10 mins

Hamstrings, adductors, hips

66bdbd503c98f0392e75900c

Play Button
Wide Stance Hip Hinges
 sets
 kg
 reps 
 rest
Notes
668dc956cb0a8af7e892bfd6
Mobility
Wide Stance Hip Hinges
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set your feet into a wide, yet comfortable position
  2. With your hands behind your ears, find a neutral position for your spine
  3. Hold this neutral spine and flex at your hips maximally
  4. Ensure that your spine doesn't collapse in order to gain movement
  5. You should feel this in your hamstrings, adductors and groin
Where you should 'feel it':
Primary Muscles:
Hamstrings
Hamstrings
Secondary Muscles
Wide Stance Hip Hinges muscle groups
Play Button
Lateral Hover Lunge (BW)
 sets
 kg
 reps 
 rest
Notes
668dc9fde845d509f4be1952
Mobility
Lateral Hover Lunge (BW)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set yourself at a wide stance with feet square, facing forward
  2. Load into one side, maintaining a neutral position of your spine (no collapsing), ensure knees track over toes
  3. Keep a consistent height, hover toward the other side, try and feel your glutes going diagonally backward each rep
  4. You should be feeling this through your groin, adductor muscles and hamstring
Where you should 'feel it':
Primary Muscles:
Hamstrings
Hamstrings
Secondary Muscles
Lateral Hover Lunge (BW) muscle groups
Play Button
Froggy
 sets
 kg
 reps 
 rest
Notes
658b5c9eed9cd9090e32af09
Bodyweight
Froggy
Notes:
Key Points:
  • Set yourself in quadruped position, with feet and knees flared outward
  • With a neutral lumbar curve, rest with your forearms in contact with the floor
  • Gently rock back until you feel a stretch through your adductor/groin muscles
Common Mistakes:
  • Feet not flared outward
  • Too much rounding/arching in the spine
  • Rocking too fast

Exercise Notes:

Key Points:

  • Set yourself in quadruped position, with feet and knees flared outward
  • With a neutral lumbar curve, rest with your forearms in contact with the floor
  • Gently rock back until you feel a stretch through your adductor/groin muscles

Common Mistakes:

  • Feet not flared outward
  • Too much rounding/arching in the spine
  • Rocking too fast
Where you should 'feel it':
Primary Muscles:
Hamstrings
Hamstrings
Secondary Muscles
Glutes
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
Play Button
Deep Squat W/ Torso Rotation
 sets
 kg
 reps 
 rest
Notes
66556d8624280cdd17e701c1
Bodyweight
Deep Squat W/ Torso Rotation
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Find yourself at the bottom of a deep squat
  2. Keeping your heels in contact with the floor, bring your feet as close together as they can
  3. With a stable lower body, extend up and rotate maximally with one arm at a time
  4. Alternate reps and make sure you look up as you do this
Where you should 'feel it':
Primary Muscles:
Lats,Quads
Latissimus Dorsi,Quadriceps
Secondary Muscles
Deep Squat W/ Torso Rotation muscle groups
668dc956cb0a8af7e892bfd6
668dc956cb0a8af7e892bfd6
Wide Stance Hip Hinges
Wide Stance Hip Hinges
3
3
1
3
m 
0
s
 rest
668dc9fde845d509f4be1952
668dc9fde845d509f4be1952
Lateral Hover Lunge (BW)
Lateral Hover Lunge (BW)
3
3
1
3
m 
0
s
 rest
658b5c9eed9cd9090e32af09
658b5c9eed9cd9090e32af09
Froggy
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
66556d8624280cdd17e701c1
66556d8624280cdd17e701c1
Deep Squat W/ Torso Rotation
Deep Squat W/ Torso Rotation
3
3
1
3
m 
0
s
 rest
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