Day 4 – Back, Hips, Knees Focused

• Back to Follow Along

Mobility Flow Self-Paced

• Perform for 1 Lap

Exercise 1/14

Stand, Eyes Closed (1:00)

Tips:

• Breathe deeply in through the nose and out through the mouth

Exercise 2/14

Shinbox ISO Hold (0:30 Each)

Tips:

• Both legs are in a 90-degree position

Exercise 3/14

10 Shinbox Rotation

Tips:

• Heels stay planted on the ground
• 10 reps per side

Exercise 4/14

10 All Four Modified Pigeon

Tips:

• Sink into this stretch to feel it in your glutes!

Exercise 5/14

Pigeon (1:00 Each)

Tips:

• Keep back knee facing towards ground
• Use yoga block to support under the glute if this is too intense

Exercise 6/14

Modified Double Pigeon (2:00 Each)

Tips:

• Lengthen the spine as you reach forward, focusing especially on making your lower back long

Exercise 7/14

Wall Quad Stretch (1:00 Each)

Tips:

• Use a pillow to protect the knees
• Actively extend the hip flexor of the leg that is on the wall
• The goal is for the upper body to stay tall...and breathe!

Exercise 8/14

Wall Psoas Stretch (1:00 Each )

Tips:

• Tuck your hips under
• If you wish you can place hands on ground in line with the front foot and in front of the leg on wall

Exercise 9/14

10 Wall Psoas Stretch w/Rotation

Tips:

• 10 reps per side

Exercise 10/14

Child's Pose w/Lateral Trunk Flexion (0:30)

Tips:

• Walk the fingertips out until you feel a deep stretch
• 30 seconds per side

Exercise 11/14

Child's Pose w/Lat Stretch (0:30 Each)

Tips:

• Walk the fingertips out until you feel a deep stretch
• 30 seconds per side

Exercise 12/14

Child's Pose w/Palms to Sky (1:00)

Tips:

• Hold for one minute

Exercise 13/14

Respiratory Cat Cow (10 Reps/Breaths)

Tips:

• Think of connecting head to tailbone in each direction, not crunching, but keeping everything nice and lengthened
• Exhale on cat, inhale on cow = 1 rep

Exercise 14/14

Wall Feet Elevated Shavasana (3:00)

Tips:

• Focus on deep breathing and clearing your thoughts for these 3 minutes. Only calm thoughts and positive affirmations allowed! Let's discipline our minds together and then take this level headedness and state of calm into our day.