2 Insanely Effective Mobility Exercises for the Lower Body

Here are two exercises I just filmed on my alternative YouTube channel (Muscle VIP).    Both are highly effective for increasing the mobility of the hips, dynamically stretching the hamstrings and warming-up the entire body for a training session.

Spiderman Crawls (with Rotation)

Coaching Cues:

• Stay low to the ground
• Keep a neutral torso and head position
• Try and lay forearm to ground on initial movement
• Rotate toward the forward leg
• Watch hand during rotation
  

Squat to Stand

Coaching Cues:

• Grab under foot and hold throughout
• Drive hips upward straightening knees, dropping the head (dynamic stretching of hamstrings)
• Swing hips through while pushing chest through and upward
• Head should be in neutral
• Drive knees outward with elbows
  

Benefits:

By improving the mobility of the ankle, the knee (requires dynamic stability) does NOT have to absorb unnecessary forces.

Typically ankle mobility exercises are thought to be reserved to keep athletes healthy, BUT everyone can benefit from this drill prior to their workout.

Any good workout should be structured the following way:

1. Foam Roller
2. Mobility
3. Activation
4. Workout
5. Recovery / Rehab
6. Restoration

How to Perform:

Sequence:

1. Ankle Mobility
2. Strength / Resistance Movement
3. Ankle Mobility
4. Strength / Resistance Movement
5. Ankle Mobility
6. Strength / Resistance Movement
7. REPEAT

PS. Don’t forget about AJ’s FREE bench videos

How to Build Muscle | Muscle Building Workouts | How to Lose Fat | Six Pack Abs | Build Muscle, Muscle Gaining Workouts | Build Muscle Membership Site