The Fundamentals of Mobility: Lower Body

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