WORKOUT
Lower Extremity Mobility Workout
A targeted lower-body mobility session designed to improve hip, knee, and ankle range of motion using banded mobilizations, stretching, and foam rolling.
WARM-UP
| # | Exercise | Dosage | Progression | Modification |
|---|---|---|---|---|
| 01 | Cardio | 5 min, Zone 2 (60–70% HR max) | — | Assault bike or Treadmill |
01 Cardio
5 min, Zone 2 (60–70% HR max)
Modification Assault bike or Treadmill
MAIN WORKOUT
| # | Exercise | Dosage | Progression | Modification |
|---|---|---|---|---|
| 01 | Lower Extremity Foam Rolling Series | Complete series per video | — | — |
| 02 | Banded Hip Opener | 1 × 30 second hold per leg | — | — |
| 03 | Banded Dorsiflexion/Calf Mobilization | 1 × 30 second hold per leg | — | — |
| 04 | Calf Stretch Slant Board | 1 × 30 second hold | — | — |
| 05 | Half Kneel Hip Stretch | 1 × 30 second hold per leg | — | — |
| 06 | Hamstring Stretch-Standing | 1 × 30 second hold per leg | — | — |
| 07 | Hip Hinge with PVC Dowel | 10 repetitions | — | — |
Exercise is not without its risks. As with any exercise program, if at any point you begin to feel faint, dizzy, or have physical discomfort, stop immediately and consult a physician.