Mobility Workout 2

Sit Throughs

Begin on hands and knees, toes tucked under. Lift your knees about 2 inches off the floor. Leaving your right hand and left foot on the floor, lift your right foot and sweep it underneath you to the left side extending leg straight as you rotate your body in the same direction. Simultaneously lift your left hand as you sweep your right foot. Return back to all fours with knees still off the floor and repeat, alternating sides.

Walkout with Knee drive

Begin standing with feet hip width apart. Start to bend to lower hands to floor. Walk hands forward until your body is in a high plank with torso aligned from ear to ankle. Draw right in towards right elbow and repeat on left side. Be sure to keep core engaged to protect lower back. Walk hands back in towards feet, sit back on heels and stand.

Bird Dogs

Begin on your hands and knees with hands underneath your shoulders and knees under hips. Simultaneously raise right arm up and your left leg until they are parallel to floor. Then reverse the movement, drawing right elbow and left knee to meet under center of body. Repeat and alternate sides.

Reverse Lunge with a Side Bend

Begin standing with feet together arms by your side. Step backward with your right leg and lower right knee towards the floor keeping torso upright. Reach right arm up to ceiling then side bend to left. Push off right foot to return to starting position. Repeat on other side.    

Single Leg Deadlifts

Stand with your feet together balancing on right foot. Slide the left leg back behind you until it is slightly hovering off the ground.

Straighten the back leg, flex the foot, and push through the heel. Keep a flat back with squared hips and shoulders, then lift leg up until parallel to floor. Reverse movement to stand and repeat.

Single Leg Bridge

Lay on your back with knees bent and feet on floor shoulder width apart. Cross your right ankle on top of left knee. Lift hips up to ceiling being sure to keep hips and shoulders square.

Cossack Squat

Stand with arms bent and hands in front of chest with feet slightly wider than shoulder width apart, toes pointing slightly out. Shift your weight to one leg, bend that knee, and squat down to rest on your flat foot. Keep your opposite leg straight. Repeat on other side.

Deadbugs

Lay on your back with your arms extended toward the ceiling, directly over your shoulders, and knees bent 90 degrees, calves parallel to floor. Keeping your lower back pressing towards the floor, extend your right arm and left leg away from the center of your body.  Repeat and alternate sides.

To make it easier! To regress the movement, keep your arms stationary and focus on your lower body, extending one leg out straight at a time.