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The Fundamentals of Mobility: Lower Body

Chris Lendrum, Level 1
Chris Lendrum
In this video Chris will show you how to increase your lower body mobility, enhance your performance, and also reduce your risk of injury. From stretching out your quads on the foam roller to extending your hip mobility in the 90/90 position, feel markedly more flexible and open up your lower body. Test yourself with Chris's integrated tester video, and you will see a noticeable increase in your range of movement. Watch Chris Lendrum in this series of Grokker Premium videos introduce you to the fundamentals of mobility.


Equipment Needed: Foam Roller, Massage or Lacrosse Ball

Release exercises
1.Planter fascia on dumbbell
2.Foam roller on calf/ lacrosse ball on calf
3.Foam roller on shin
4.Foam roller on quad
5.Foam roller on ITB
6.Foam roller on adductors
7.Foam roller on piriformis/ lacrosse ball on piriformis

Static stretches/ Dynamic stretches
1.Knee to wall stretch
2.Calf stretch
3.Pigeon stretch
4.Foot on wall quad stretch in sagittal plane
5.Foot on wall quad stretch in rotational plane
6.Foot on wall quad stretch in frontal plane
7.Deep hip stretch in 90/90 position
8.Wall adductor stretch
9.Wall hamstring stretch
10.Internal rotation stretch in supine lying
11.Leg swings toy soldier
12.Leg swing ab and adduction
13.Walking hip flexion
14.Walking pigeon

Activation exercises
1.Supine bridge
2.Donkey kick
3.Leg lift

Functional dynamic
1.Dynamic hamstring stretch
2.Lunge with arms up
3.Lunge with rotation
4.Lunge with side flexion
5.Squat stretch with hams
6.Walking sipiderman stretch
7.Adductor side lunge

The Fundamentals of Mobility: Lower Body


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