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Mobility in the Lumbo-Pelvic-Hip Complex
Introduction
Welcome to the Course (1:25)
How to Improve Mobility (2:28)
How to Implement These Exercises (1:37)
STEP 1 - Inhibit
Adductor Complex (2:49)
Biceps Femoris (3:02)
Gastrocnemius & Soleus (3:43)
Hamstrings Complex (2:27)
Latissimus Dorsi (2:44)
Piriformis (2:37)
Rectus Femoris (2:24)
TFL (Tensor Fascia Latae) (2:36)
STEP 2 - Lengthen
Gastrocnemius - Static Stretch (1:57)
Soleus - Static Stretch (1:46)
Gastrocnemius & Soleus - Self-NMS Stretch (3:10)
Abdominals - Static Ball Stretch (1:05)
Adductor Magnus - Static Standing Stretch (2:02)
Adductors - Static Standing Stretch (1:33)
Adductors - Static Seated Ball Stretch (1:52)
Hip Flexors Static Standing Stretch (1:57)
Hip Flexors - Static Kneeling Stretch (1:52)
Hip Flexors - Self-NMS Stretch (2:32)
TFL - Static Standing Stretch (1:46)
TFL - Static Kneeling Stretch (2:03)
Erector Spinae - Static Seated Stretch (2:08)
Latissimus Dorsi - Static Ball Stretch (2:01)
Biceps Femoris - Static Standing Stretch (2:29)
Biceps Femoris - Static Supine Stretch (2:06)
Biceps Femoris - Self-NMS Stretch (3:22)
Hamstrings Complex - Static Supine Stretch (1:43)
Hamstrings Complex - Self-NMS Stretch (2:50)
Piriformis - Static Supine Stretch (1:46)
Piriformis - Static Supine Ball Stretch (2:12)
Quadriceps - Static Standing Stretch (1:37)
Quadriceps - Static Side-Lying Stretch (2:07)
Quadriceps - Self-NMS Prone Stretch (3:11)
STEP 3 - Activate
Heel Walking - Anterior Tibialis (1:23)
Anterior Tibialis (3:22)
Adductors (2:40)
Standing Hip Flexors (2:45)
Medial Hamstrings Complex (3:36)
Gluteus Maximus (2:42)
Ball Bridge (1:48)
Floor Bridge (1:43)
Gluteus Medius (2:44)
Wall Slides - Gluteus Medius (2:55)
Floor Cobra (1:59)
Quadruped Opposite Arm/Leg Raise (3:03)
Ball Crunch (1:36)
Standing Cable Lat Pulldown (1:58)
STEP 4 - Integrate
Ball Wall Squat to Overhead Press (1:45)
Cable Squat to Row (1:30)
Lateral Tube Walking with Mini-Band around Knees (2:35)
Lunge to Overhead Press (2:43)
Step-Up to Overhead Press (4:10)
Step-Up with Overhead Cable Press (2:26)
Heel Walking - Anterior Tibialis
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